Side Plank Hip Abduction

Muscle Groups Involved

Glutes - Primary
Obliques - Primary

Highlights

Brace your core throughout the whole movement.
Think about pressing your bottom leg into the floor as you lift yourself up.
Do not allow your body to twist.
Fully extend at the top and get as big of a range of motion as possible.

Description

The Side Plank Hip Abduction exercise is a challenging exercise that targets the core, glutes, and hip abductors. This exercise is excellent for challenging core stability, hip strength and balance. There are isometric versions as well, but I prefer the dynamic version as it is much more challenging. To perform the Side Plank Hip Abduction exercise start in a side lying position with your hand under your shoulder supporting your upper body weight. Place your body in a straight line with your feet stacked on top of each other. Your other hand can rest on your hip or be extended straight up. Start the movement by bracing your core and lifting your hip from the floor while simultaneously lifting your top leg towards the ceiling. Lift your leg as high as you can go while also abducting your supporting leg down towards the floor. Pause briefly at the top, then lower your body back down with control. Repeat for the desired number of repetitions before switching sides.

Common Mistakes

Do not let your hips twist. Do not use inertia to throw your leg up. Do not

Do not let your hips twist. Do not use inertia to throw your leg up. Do not collapse on the way down. Do not let your hip sag as you perform the movement.

Pro Tips

Use a stationary object like a weight bench placed in front of you to maint

Use a stationary object like a weight bench placed in front of you to maintain your balance. You can use your top hand, placed gently on the surface for stability.

Purpose

The Side Plank Hip Abduction exercise is fantastic for strengthening your h

The Side Plank Hip Abduction exercise is fantastic for strengthening your hips, improving coordination and balance. It also preferentially builds the gluteus medius which will give a rounded appearance to the buttocks.

Form

You should try to look like you are performing a Jumping Jack at the top of

You should try to look like you are performing a Jumping Jack at the top of the movement.