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Abductors · Intermediate

Side Plank Hip Abduction

Straight-leg side plank with top-leg hip abduction for outer-hip and lateral trunk strength.

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Side Plank Hip Abduction demonstration

Exercise overview

Training details

AbductorsGlutesObliquesShoulders

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up in a straight-leg forearm side plank with your elbow beneath your shoulder and feet stacked.
  2. 02Lift your hips into a straight line and stack your shoulders and pelvis.
  3. 03Raise the top leg with its knee straight and toes forward.
  4. 04Pause without letting your hips sag or rotate backward.
  5. 05Lower the leg, complete the set, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionResistance Band Side Plank Glute RaiseEasier regressionSide PlankRelated variationSideway Leg BridgeRelated variationElbow to Knee Side Plank CrunchRelated variationKettlebell Bottoms Up Side PlankRelated variationSide Bridge (bent knee)

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Alternatives

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