Kneeling Hip Abduction Side-Plank
Strengthen your core and glutes simultaneously with this dual-action move. It targets the obliques and hip abductors for improved stability and a sculpted lower body. Build functional power now.
The Kneeling Hip Abduction Side-Plank mainly works the hip abductors (outer thighs) and core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Hip Abduction Side-Plank Muscles Worked
Primary
Hip Abductor (gluteus medius); Obliques
Secondary
Deep Core (transverse abdominis); Glutes (gluteus maximus)
How to do the Kneeling Hip Abduction Side-Plank
Setup
Begin by lying on your side on a yoga mat.
Prop yourself up onto your forearm, ensuring your elbow is directly underneath your shoulder.
Bend both knees at a 90-degree angle, with your hips aligned and your legs stacked on top of one another.
Movement
Engage your obliques to lift your hips off the floor, forming a straight line from your head to your knees.
While maintaining this elevated position, slowly lift the top knee toward the ceiling while keeping your ankles touching (performing a 'clamshell' motion).
Focus on using your upper glute to power the lift rather than leaning your torso backward.
Pause at the top of the movement, then slowly lower the knee back down to the starting position without allowing your hips to sag.
Form Tips
Keep your shoulders active and away from your ears throughout the set.
Ensure your pelvis remains stable and does not rotate forward or backward during the abduction portion.
Kneeling Hip Abduction Side-Plank FAQs
What muscles does the Kneeling Hip Abduction Side-Plank work?
The Kneeling Hip Abduction Side-Plank mainly works the hip abductors (outer thighs) and core, with help from the glutes & hips. The main muscles are the gluteus medius and obliques.
What equipment do you need for the Kneeling Hip Abduction Side-Plank?
None. The Kneeling Hip Abduction Side-Plank is a bodyweight exercise, so you can do it anywhere.
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