Side Plank Hip Adduction (bent knee)
Perform the side plank hip adduction with your knees bent to engage your obliques and hip muscles effectively.
- Start in a bent-knee side plank position, resting on your forearm and keeping your knees on the ground.
- Lift your top knee towards the ceiling while keeping your feet together.
- Lower your knee back to the starting position without touching the ground.
- Repeat for the desired number of repetitions before switching sides.
How to perform the Side Plank Hip Adduction (bent knee)
- Set up. Set up in a stable, balanced starting position appropriate for the Side Plank Hip Adduction (bent knee) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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