Legs · Bodyweight
Side Plank Hip Adduction
How to do the side plank hip adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a side plank with your bottom leg straight and your top leg propped up on a bench or step. Hold the plank while lifting your bottom leg up toward the top one, squeezing your inner thigh, then lower with control.
- 1Feel your inner thigh contract as the bottom leg lifts toward the top
- 2Keep your hips stacked and your core braced to hold the plank
- 3Lift and lower slowly, keeping tension on the adductor
Common mistakes
- Don't let your hips drop toward the floor
- Avoid swinging the leg or using momentum
- Don't push into a range that strains your hip or knee
Muscles worked
The side plank hip adduction mainly works the adductors and obliques, with the lower abs and glutes assisting.
- AdductorsPrimary
- ObliquesPrimary
- Lower AbsSupport
- GlutesSupport
- Lower BackMinor
- Upper AbsMinor
- QuadsMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the side plank hip adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.