The side plank hip abduction is a very effective exercise for building muscle and strength in the hip abductors. Now, the hip abductors move the legs away from the body and rotate them at the hip joint so this is a very beneficial and functional exercise for this purpose especially.
These muscles also contribute to the effectiveness of several weight training movements/lifts which involve hip flexion and rotation. So, it’s very important to train the associated muscles which assist the body in functional movements. Try to incorporate more similar exercises in your weekly workout routine for increased performance.
In This Exercise
- Target Muscle Groups: Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus
- Type: Strength
- Mechanics: Compound
- Equipment: Floor Mat
- Difficulty: Intermediate
- Lie on your left side and place your forearm under you to support your body weight. Place your right hand on your hips.
- Then, place your right fist on your stomach to on your hips for balance.
- Now, raise your torso and hips up until your body is in a straight line and then raise your right leg in the air. Exhale during this portion of the exercise.
- Hold for 2 seconds.
- Then, lower your right leg until it’s on top of your left and lower your hips back down until your butt makes contact with the floor. Inhale during this portion of the exercise.
- Complete the desired number of reps.
- Then, switch to your right and do the same for the desired number of reps.
- Alternate both sides for reps.
Variations & Tips:
- You can also place both feet up on a bench for increased difficulty during the exercise.
- You can hold a dumbbell in the hand not supporting your torso during the plank for increased resistance. This is more for people with advanced levels of training.
- The side plank hip abduction also works the obliques and core since they act as stabilizers during the movement.
- The side plank hip abduction works muscles in the hips which are responsible for moving the legs away from the body and lower body rotation.