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Adductors · Intermediate

Side Plank Hip Adduction (bent knee)

Bent-knee bench-supported Copenhagen side plank with dynamic lower-leg hip adduction.

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Side Plank Hip Adduction (bent knee) demonstration

Exercise overview

Training details

AdductorsObliquesShoulders

Equipment

Bench

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place the top bent knee and shin on a stable bench with the bottom forearm directly beneath the shoulder.
  2. 02Lift the hips into a short-lever Copenhagen side plank while the lower knee hangs bent below the bench.
  3. 03Keep the ribs and pelvis stacked as you lift the lower knee upward toward the bench using the inner thigh.
  4. 04Pause without rolling backward or letting the bottom waist collapse.
  5. 05Lower the knee under control, 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.

Easier regressionSide Lying Hip AdductionRelated variationCopenhagen Plank

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHip Adduction MachineComparable substituteBall Groin SqueezeComparable substituteCable Hip Adduction

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