Overview
How to do it
- 1
Set Up:Stand beside a bench or another elevated surface.Lie on your side and place your top leg on the bench.Support your body on your forearm or hand, and keep a neutral spine.
- 2
Brace and Raise:Drive through the top leg and bring your hips up into a side plank.The bottom leg should hang below the bench.Keep a straight line from head to foot.
- 3
Do the Hip Adduction:Use your inner thigh to lift the bottom leg toward the top leg.Pause briefly at the top to increase muscle activation.Lower the bottom leg slowly and with control.
- 4
Repetitions and Sets:Complete 3 to 4 sets of 8 to 12 reps per side, based on your fitness level.
Form tips & common mistakes
throughout the movement to maintain balance.
keep your body in a straight line from shoulders to feet.
to maximize muscle engagement and prevent injury.
exhale when lifting the leg, inhale when lowering.
If the full version is too challenging, start with your knee resting on the bench instead of your foot.
Muscles worked
Adductors (Inner Thigh Muscles)، Obliques، Gluteus Maximus، Rectus Abdominis، Hip Flexors، Quadriceps، Shoulders، Trapezius
