LegsBodyweightIntermediate
Bent Knee Side Plank Hip Adduction
Learn how to perform Bent Knee Side Plank Hip Adduction, a Legs exercise, with setup, breathing and common mistakes.
Bent Knee Side Plank Hip Adduction · Preview
STEP 1
Setup
Lie on your side with your lower elbow beneath your shoulder and your bent upper knee resting on a bench.
STEP 2
Start phase
Press your upper knee into the bench and lift your hips and lower leg.
STEP 3
End phase
Keep your torso facing the same direction as you slowly lower your hips and lower leg.
STEP 4
Target muscles
The main working muscles are the hip adductors. The obliques, abdominals assist the movement.
STEP 5
Common mistakes
Do not let the supported knee slide or your hips roll backward.
STEP 6
Breathing
Exhale as you lift your body and inhale as you lower.
STEP 7
Coach tip
Record completed lifting-and-lowering repetitions rather than hold time, then change sides.
