Side Plank Hip Adduction
Side Plank Hip Adduction earns a place on leg day, and pure bodyweight leverage keeps the focus on muscle you built on purpose.
How to do Side Plank Hip Adduction
- Start by lying on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
- Slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Side Plank Hip Adduction Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Side Plank Hip Adduction Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Side Plank Hip Adduction
Swap Side Plank Hip Adduction For
Side Plank Hip Adduction — Frequently Asked Questions
How do you do the Side Plank Hip Adduction?
Start by lying on your side with your legs extended and stacked on top of each other. Prop yourself up on your forearm, keeping your elbow directly below your shoulder. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Side Plank Hip Adduction work?
The Side Plank Hip Adduction primarily targets the adductors. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Side Plank Hip Adduction should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Side Plank Hip Adduction good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Side Plank Hip Adduction?
Try the Cable Hip Adduction, Lever Seated Hip Adduction or the Assisted Side Lying Adductor Stretch. Each trains the adductors with a similar movement pattern, so you can swap based on the equipment you have available.
