Legs · Bodyweight
Bent Knee Side Plank Hip Adduction
How to do the bent knee 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 on your forearm with your top leg bent and its foot planted in front for support. Keep the bottom leg straight and lift it up toward the top knee, squeezing the inner thigh, then lower with control.
- 1Inner thigh of the bottom leg doing the lifting
- 2A stable, lifted hip with no sag
- 3Tall, stacked shoulder over the elbow
Common mistakes
- Letting the bottom hip drop toward the floor
- Rolling forward or backward out of the plank
- Using the planted top leg to push up the body
Muscles worked
The bent knee side plank hip adduction mainly works the adductors and obliques, with the lower abs, glutes, upper abs, and side delts assisting.
- AdductorsPrimary
- ObliquesPrimary
- Lower AbsSupport
- GlutesSupport
- Upper AbsSupport
- Side DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the bent knee 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.