Side Plank Hip Adduction With Bent Knee
Side Plank Hip Adduction With Bent Knee Exercise Description
Side Plank Hip Adduction (bent knee) is a short‑lever Copenhagen side plank that targets the hip adductors of the top leg while your trunk and shoulder complex stabilize. With the knee bent on the support, the lever arm is shorter, making the position more accessible while keeping the focus on inner‑thigh strength and frontal‑plane pelvic control. The forearm‑supported side plank challenges the lateral core (obliques and transverse abdominis) to maintain a neutral spine and stacked hips. The shoulder of the lower arm provides isometric stability through the scapular stabilizers. This variation is body‑weight only and emphasizes precise alignment: ear‑shoulder‑hip‑knee in one line, ribs down, and pelvis level. Expect a strong adductor contraction as you press the inside of the top knee into the support to lift and hold your body.
- Muscle Groups: Hips
- Target Muscles: Adductor Longus, Adductor Magnus
- Assisting Muscles: Adductor Brevis, Gracilis, Pectineus
- Stabilizing Muscles: External Obliques, Internal Obliques, Quadratus Lumborum, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Inner
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Adductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Thigh
- Movement Direction: Vertical
- Muscle Position: Medial
- Gender: Male
How To Do The Side Plank Hip Adduction With Bent Knee Exercise
‘- Set a sturdy bench/box at about knee height. Lie on your side with the lower forearm on the surface, elbow directly under shoulder, fingers forward.
– Bend both knees to ~90°. Place the top knee and lower thigh on the bench edge; the top lower leg hangs off. The bottom leg stays straight and below the bench.
– Stack shoulders and hips; keep neck neutral and spine long. Light brace through the abdominal wall (“ribs down”).
– Press the inside of the top knee firmly into the bench and lift your pelvis until your ear‑shoulder‑hip‑knee form a straight line.
– Maintain scapular control: push the forearm into the floor to avoid sinking at the shoulder; keep the chest quiet.
– Keep hips square to the wall in front of you (no rolling forward or back).
– Option: gently adduct the bottom leg upward toward the bench without touching to increase inner‑thigh tension.
– Breathe steadily; keep the brace and alignment.
– Lower the pelvis with control to finish, staying stacked throughout.
Side Plank Hip Adduction With Bent Knee Tips
‘- Set your elbow directly under your shoulder before you lift to create a solid base.
– Bend both knees to about 90° so the top knee and lower thigh can rest firmly on the bench edge.
– Stack your shoulders and hips and keep your neck neutral to maintain a long spine.
– Lightly brace your abdominal wall (“ribs down”) before lifting your pelvis.
– Press the inside of the top knee firmly into the bench to initiate the lift and feel the adductors.
– Aim for a straight ear‑shoulder‑hip‑knee line at the top position.
– Push your forearm into the floor so you don’t sink at the shoulder and keep the chest quiet.
– Keep your hips square to the wall in front of you; avoid rolling forward or backward.
– Breathe steadily while holding the brace and alignment, and lower your pelvis with control to finish.
Side Plank Hip Adduction With Bent Knee Beginner Introduction
Side Plank Hip Adduction (bent knee) is a bodyweight side plank variation performed with the forearm on the ground and the top leg supported on a bench or box. With the top knee bent and resting on the edge, the lever from hip to support is shorter, which can make the position feel more approachable while still highlighting inner thigh strength on that upper leg. At the same time, the side abs, deep abs, and shoulder of the lower arm work to hold the body steady, creating a blend of hip, core, and shoulder stability.
This exercise centers on clean posture and stillness. The body is arranged in a straight line from head through hip to the supported knee, with the pelvis level and the trunk quiet rather than twisting or dipping. Strong pressure from the inner knee into the bench produces an intense contraction through the inner thigh. Some variations also draw the bottom leg slightly upward toward the bench to increase inner thigh and core tension while maintaining the controlled side plank hold.