Inner thighs exercise · body weight
Side Plank Hip Adduction
The side plank hip adduction is a bodyweight exercise that targets the inner thighs (adductors), with the obliques and glutes assisting.
- Target muscle
- Adductors
- Also works
- Obliques, glutes
- Equipment
- Body weight
- Body part
- Upper legs
How to do the side plank hip adduction
- Start by lying on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
- Slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps
Hold for 20–60 seconds with good form, rest, and repeat for 3 sets. Add time week by week.
Muscles worked
The main muscle is the inner thighs (adductors). The obliques and glutes work as secondary muscles. See all inner thigh (adductor) exercises or every bodyweight exercise.
