Side Plank Hip Adduction
- Primary muscleAdductors
- EquipmentBodyweight
- DifficultyAdvanced
- TypeIsolation · Hip isolation
- Secondary muscles
- Obliques, Glutes
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one side at a time)
- Category
- Strength
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Combining a forearm side plank with a leg lift stacks two jobs at once: the obliques hold your hips off the floor isometrically while the free leg works through its arc. That double duty is what earns the advanced tag; if the hips sag mid-set, split the pieces and train the plank and leg work separately.
How to 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.
- 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.
Tip: Squeeze the knees together as if crushing something between them and hold for a count.
Muscles worked
Primary
Adductors · Legs
The inner thigh muscles pull the leg toward the midline, and you should feel a deep squeeze on the inside of the thigh at the end of each rep.
Secondary
- Obliques
- Glutes
Common mistakes
- Slamming the pads together — control the return and squeeze at the middle rather than letting the stack bounce.
- Setting the start too wide — start the range where you feel a stretch but no strain, and widen it over weeks as it improves.
- Leaning back on the machine — keep the back against the pad and the hips still, since rocking makes the movement easier and shifts the load.
- Fast side lying reps — on side lying adductions lift slowly and pause at the top to keep the inner thigh working.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Adduction work goes at the end of a lower body session or in the warm-up before wide stance squats. Superset it with hip abduction on the neighboring machine.
Variations and alternatives
Frequently asked questions
What muscles does the Side Plank Hip Adduction work?
The Side Plank Hip Adduction primarily works the adductors. It also involves the obliques and glutes, which assist the movement and stabilise the joints.
Is the Side Plank Hip Adduction good for beginners?
Not as a starting point. The Side Plank Hip Adduction is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Side Plank Hip Adduction?
If you cannot do the Side Plank Hip Adduction, try the Side Lying Hip Adduction, the Cable Hip Adduction or the Machine Hip Adduction. Each of them trains the adductors through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Side Plank Hip Adduction, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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