Side Plank Hip Adduction (Hip Adductors)

The side plank hip adduction, or hip adduction oblique bridge is a very effective exercise which strengthens and builds muscle in the hips and core. Now, you don’t need any weight to do this exercise but you will need a bench and possibly a floor mat or something soft to make the exercise more comfortable. But, it’s important to learn the technique to get the most effective workout possible.

So, try this exercise out and see how it works for you as it’s a very functional movement which develops stabilization and mobility. There are also plenty of additional muscles involved in this exercise since hip flexion and core stabilization is the primary movement.

This side plank hip adductor is a great exercise to add to your workout routine!

In This Exercise

• Target Muscle Groups: Adductor Brevis, Adductor Magnus, Adductor Longus, External Obliques, Internal Obliques, Psoas Major
• Type: Strength
• Mechanics: Compound
• Equipment: Floor Mat, Bench

Exercise Instructions

1. Lie on your side with your forearm supporting your body weight and place one leg on top of the other.
2. Then, place your top foot on a bench and lift your hips up while pressing your top foot down onto the bench until your body is straight. Lift your lower leg during the reps and exhale during this portion of the exercise.
3. Now, lower your hips back down until they nearly touch the floor while inhaling.
4. Repeat for the desired number of reps.

Variations & Tips:

• Push with your top leg down into the bench to work the inner hip adductor.
• Keep your core tight during the exercise to engage the target muscles.
• If you’re a beginner just focus on proper technique and don’t worry if you cannot do the exercise with a full range of motion.
• The side plank hip adduction works the hip adductors and oblique muscles which are important for stabilization and mobility.

Watch: How to do the side plank hip adduction