Beginner
SIDE PLANK HIP ADDUCTION
Upper legs
Body Part
Adductors
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Adductors
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by lying on your side with your legs extended and stacked on top of each other.
2
Step:2 Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
3
Step:3 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
4
Step:4 While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
5
Step:5 Slowly lower your leg back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
