Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Core

Side Plank Hip Adduction: Strengthen Your Glutes and Core

How to do the side plank hip adductor

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:08 AM EDT

Ask Question?

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!

Side Plank Hip Adduction Details
Basic Information
Body Part
Hips
Primary Muscles
Adductors, Gluteus Medius, Transverse abdominis
Secondary Muscles
Adductor muscles, Erector Spinae
Equipment
Yoga Mat, Resistance Band, Ankle Weights
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Brace
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
StrengthVaries
Hypertrophy8-12
Endurance30-60 seconds
Power6-8
Muscular endurance15-20
Stability coreVaries
Flexibility mobilityVaries
Similar Exercises
  • Kickstand Squat: Strengthen Quads, Hamstrings, and Glutes
  • Hindu Squat: Strengthen Your Legs and Core Effectively
  • Heels Elevated Goblet Squats: Target Your Leg Muscles Effectively
  • Boost Your Glutes: Effective Standing Hip Abduction Exercise

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

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Interested in measuring your progress? Check out our strength standards for Hip Adduction.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Core Exercise Guides Legs and Glutes
Previous Post

Low Cable Cross-Over: Target Your Chest and Triceps Effectively

Next Post

Diamond Push-Up On Knees: Target Triceps & Chest Effectively

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Farmers Walk Bodyweight Challenge
Training

Challenge: Carry Your Bodyweight for 100 Feet Without Dropping (The Farmer’s Walk Test)

Morning Bodyweight Workout
Training

“Sunrise Shredder”: The 20-Minute Morning Bodyweight Workout to Torch Calories Before the Summer Heat

Barbell Rollout From Bench Guide
Arms

Barbell Rollout From Bench: The Ultimate Guide for Strong Abs

Barbell Rear Lunge Guide
Core

Barbell Rear Lunge: The Key to Unlocking Your Glute Potential

Band Push Sit Up Guide
Arms

Band Push Sit-Ups: The Ultimate Core Exercise for Toned Abs

How to do Cable Judo Flip
Arms

Unleash Total Core Power with Dynamic Rotational Strength

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Arnold Schwarzenegger Reveals Whether More Reps Really Boost Muscle Growth

Tight Muscles and Zero Energy? This 10-Minute Yoga Flow Is a Total Reset

A Nutritionist’s “Lazy” 7-Day High-Protein Meal Plan to Help You Shed Pounds Fast

Wesley Vissers Breaks Down Why Bench Press Isn’t Always Safe and Shares Safer Chest-Building Alternatives to Avoid Injury

Milos Sarcev Ranks the Top 5 Most Symmetrical Bodybuilders Competing at 2025 Mr. Olympia

Jeff Nippard Shares Science-Based Guide to Making It Look Like You’re On Steroids

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.