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Hip Adduction Plank Progressions

Muscles worked

  • Hip Adductors
  • Hip Abductors

Equipment

Flat Bench
Flat Bench

Form Cues

  • Get the hip to shoulder level to maintain the body in one straight line

  • Keep the lateral core engaged to stabilise the spine

  • Maintain balance by placing your hand with fingers wide spread

  • Maintain the abs facing forward, avoid rotating down or up

  • Stop when experiencing knee pain at all times

Progressions

  1. 01

    Kneeling Hip Adduction Plank Raises

    • Place the inside of your top knee on a bench, kneeling on the bottom leg

    • Support yourself on your bottom elbow, directly under your shoulder

    • Lift your hips up by squeezing the adductors of your top leg against the bench

    • Lower your hips back down with control, without fully resting on the ground

    • Keep your body in a straight line from shoulder to top knee at the top

    • Engage your core throughout to prevent rotation

    • Repeat for desired reps, then switch sides

  2. 02

    Shin Hip Adduction Plank

    • Place the inside of your top shin on a bench, with the leg straight

    • Support yourself on your bottom elbow, directly under your shoulder

    • Lift your hips and hold the position by squeezing the adductors of the top leg into the bench

    • Keep your body in a straight line from shoulder to feet

    • The bottom leg hangs freely — do not let it rest on the ground

    • Engage your core to prevent your hips from rotating forward or backward

    • Hold for desired time, then switch sides

  3. 03

    Hip Adduction Plank

    • Place the inside of your top foot on a bench, with the leg fully straight

    • Support yourself on your bottom elbow, directly under your shoulder

    • Lift your hips and hold the position by squeezing the adductors of the top leg into the bench

    • Keep your body in a straight line from head to top foot

    • The bottom leg hangs freely below the bench

    • Engage your core and breathe steadily while holding

    • Hold for desired duration, then switch sides

  4. 04

    Hip Adduction Plank Raises

    • Place the inside of your top foot on a bench, with the leg fully straight

    • Support yourself on your bottom elbow, directly under your shoulder

    • Lift your hips up by squeezing the adductors of the top leg into the bench

    • Lower your hips back down with control, without fully resting on the ground

    • Keep your body in a straight line from head to top foot at the top position

    • The bottom leg hangs freely — control it so it does not swing

    • Repeat for desired reps, then switch sides

Common mistakes

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