Side plank hip abduction


Exercise details

  • Target muscles: Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus
  • Synergists: Internal and External Obliques, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Lie on the floor, on your left side, supporting your body weight on your left elbow, which should be directly under your shoulder.
  2. Straighten your body and legs. Your feet should be together, and your hip should be resting on the floor.
  3. Place your free hand on your hip.

Execution

  1. Exhale as you slowly lift your hip off the floor and raise your right leg so that your legs are spread apart.
  2. Inhale as you slowly bring your feet back together and lower your hip to the floor.
  3. Repeat for the prescribed number of repetitions.
  4. Repeat the exercise on your right side.

Comments and tips

  • The instructions above explain how to perform the side plank hip abduction in one swift movement (i.e. simultaneously lift your hip off the floor and spread your legs). However, to make the exercise easier, you can separate the two movements (i.e. first, lift your hip off the floor; then, spread your legs). See the video demonstration.
  • Use this exercise to build your outer thighs, work your core, and strengthen the lateral flexion movement pattern of your spine.
  • Also known as the side bridge hip abduction.

Side plank hip abduction video

Sources


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