Side Plank Hip Adduction

Instructions

1
Sit on a decline bench with feet secured under the foot pad. Position body upright with torso perpendicular to the bench. Hands can be placed behind head or crossed over chest.
2
Engage core by drawing navel toward spine. Establish a stable seated position with feet firmly anchored and glutes in contact with the bench.
3
Slowly lower the torso backward by extending at the hips and spine in a controlled manner. Allow the body to recline toward the decline bench while maintaining core engagement throughout the descent.
4
Contract the abdominal muscles to flexion the spine and lift the torso back to the upright starting position. Drive through the core and return to seated posture by performing spinal flexion against gravity.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliques, Transverse Abdominis, Hip Flexors, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Side Plank Hip Adduction is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliques, Transverse Abdominis, Hip Flexors, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Side Plank Hip Adduction
  • Cable Side Plank Hip Adduction
  • Banded Side Plank Hip Adduction

Frequently Asked Questions