Side Plank Hip Adduction Bent Knee

Muscles worked

Setup

1. Place a flat bench on the floor and lie on your side perpendicular to it.
2. Support your weight on your forearm with the elbow positioned directly under the shoulder.
3. Place the knee of your top leg on the bench, keeping the knee bent at 90 degrees.
4. Position your bottom leg straight out or slightly tucked under the bench.

How to do it

1. Exhale and press your top knee firmly into the bench to lift your hips until your body forms a straight line from head to knee.
2. Simultaneously lift your bottom leg off the floor, bringing it up to meet the underside of the bench.
3. Inhale as you lower your hips back to the floor with control, maintaining tension in the core.
4. Perform all reps on one side before switching to the other side.

Form checklist

• Keep your hips stacked vertically; do not let the top hip roll forward or backward.
• Maintain a neutral spine and avoid letting your hips sag toward the floor.
• Ensure the supporting elbow stays directly beneath the shoulder to prevent joint strain.
• Keep your core braced and glutes squeezed throughout the entire range of motion.

Pro tips

• Visualize 'crushing' the bench with your top knee to maximize adductor recruitment and stability.
• Keep your bottom leg active by pulling it toward the bench to engage the lower obliques and hip flexors.

Make it harder

• Transition to a straight-leg position with only your foot on the bench to increase the lever arm and mechanical demand.
• Add a dynamic element by driving the bottom knee toward your chest in a 'crunch' motion while holding the plank.

Frequently asked

What muscles does the side plank hip adduction bent knee work?

The side plank hip adduction bent knee primarily targets the abs, adductors, and obliques, and also works the deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the side plank hip adduction bent knee?

The side plank hip adduction bent knee requires no equipment — just your body weight.

Is the side plank hip adduction bent knee good for beginners?

The side plank hip adduction bent knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
• Side Plank Hip AdductionAdvanced · abs, adductors, deltoids, and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques