Side Plank Hip Adduction (bent Knee)

The Side Plank Hip Adduction (bent knee) is a challenging exercise that targets your core, specifically your obliques and hip adductor muscles. This exercise is a variation of the traditional side plank, adding an element of hip strength and stability. It's a great exercise to develop overall core stability, enhance balance, and improve hip mobility. To perform the Side Plank Hip Adduction (bent knee), start by lying on your side with your forearm on the ground, elbow directly under your shoulder, and legs extended straight. Lift your hips off the ground, creating a straight line from your head to your feet. Now, bend your top leg at the knee and place the foot in front of your bottom leg for support. From this position, engage your core and slowly bring your top knee up towards your chest while maintaining stability in your hips and spine. Pause for a moment, then lower your knee back down to the starting position. Repeat this movement for the desired number of repetitions, then switch to the other side. Remember to focus on maintaining proper form throughout the exercise. Keep your core engaged, shoulders down and away from your ears, and avoid letting your hips sag or rotate. You should feel a targeted contraction in your obliques on the side of your body closer to the ground, as well as your inner thigh muscles. Incorporate the Side Plank Hip Adduction (bent knee) into your core or full-body workouts to enhance your stability and strengthen the muscles of your core and hips. As with any exercise, start with lighter intensity and gradually increase as your strength improves. Always listen to your body and stop if you feel any pain or discomfort. Keep challenging yourself, and enjoy the benefits of improved core strength and stability in your fitness journey!

Instructions

• Start by lying on your side with your legs extended and your feet stacked on top of each other.
• Prop yourself up onto your forearm, aligning your elbow directly underneath your shoulder.
• Lift your hips off the ground, creating a straight line from your head to your feet.
• Bend your top knee and place your foot in front of your bottom knee. This will be your starting position.
• Keeping your core engaged and your body in a straight line, lift your top leg as high as possible while keeping your knee bent.
• Pause for a moment at the top and then slowly lower your leg back down to the starting position.
• Repeat for the desired number of repetitions and then switch sides.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and control.
• You can increase the difficulty by using ankle weights or a resistance band around your legs.
• Maintain proper alignment by stacking your shoulders, hips, and ankles in a straight line.
• Focus on squeezing your inner thigh muscles as you lift your top leg, engaging the hip adductors.
• Control the movement and avoid swinging your leg. This will help target the intended muscles more effectively.
• Remember to breathe steadily throughout the exercise to oxygenate your muscles and maintain focus.
• Start with a shorter hold time and gradually increase as you get stronger and more comfortable with the exercise.
• Listen to your body and avoid any pain or discomfort. Modify the exercise or stop if necessary.
• Ensure you have a stable base by firmly planting your supporting arm and distributing your weight evenly.
• Include this exercise as part of a well-rounded workout routine to target different muscle groups and improve overall strength and stability.