Library / Abdominals
Side Plank Hip Adduction (Bent Knee)
Bodyweight · Core · Isolation
Abdominals Obliques Joint friendly
Default prescription & biomechanics
- Primary muscles
- Abdominals
- Secondary muscles
- Obliques
- Equipment
- Bodyweight
- Movement pattern
- Core (Static force)
- Difficulty
- Beginner
- Working rep range
- 15-20 reps per set
- Between-set interval
- 60 seconds rest
Step-by-step coaching cues
- Lie on your side with your bottom knee bent at 90 degrees.
- Prop yourself up on your forearm, lifting your hips into a side plank.
- Keep your top leg straight and aligned with your body.
- Slowly lift the top leg towards the ceiling.
Joint & safety considerations
No specific joint contraindications are flagged for Side Plank Hip Adduction (Bent Knee). Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Seated Crunch | Cable swap | Cable |
| Cable Standing Crunch with Rope Attachment | Cable swap | Cable |
| Dumbbell Overhead Sit Up | Dumbbell swap | Dumbbell |
| Dumbbell Plank Pass Through | Dumbbell swap | Dumbbell |
| Kettlebell Plank Pass Through | Kettlebell swap | Kettlebell |
| Lever Seated Crunch | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.