An advanced core and adductor exercise that targets the inner thigh muscles and core stability through an isometric plank position with lateral leg support.
Lie on your side with your bottom leg extended and top leg bent at the knee. Place your top foot on a bench or elevated surface. Lift your hips off the ground to form a straight line from shoulders to feet. Hold the position while maintaining core engagement and adductor activation.
Begin lying on your side with bottom leg extended, top leg bent with foot on elevated surface, and core engaged.
Return to the starting position with hips on the ground, maintaining control throughout the movement.
Lift your hips, maintain straight body line, engage your core, activate adductors
Allowing hips to drop, not maintaining straight body line, poor core engagement, rushing the movement
Increase hold duration, add movement variations, perform on unstable surface, or add resistance bands.
Reduce hold duration, perform standard side plank, or use lower elevation.
Stop if you experience pain in the hips, knees, or lower back. Maintain proper form to avoid injury. This exercise requires good core and hip stability.