Side Plank With Hip Abduction

Feeling like you need to improve core stability and add some variety to your workout routine?

Are you an athlete who wants to strengthen your hips and knees?

The side plank with hip abduction is an excellent exercise for reducing the risk of sports-related injuries.

This bodyweight exercise creates balance and stability by targeting the glutes, obliques, and hip flexors. This establishes a strong foundation from the core down to the knees.

Add this exercise to the end of your workout for an intense burn that only comes from a challenging bodyweight finisher.

How To Do

  1. Balance on your side, supporting your weight with both hands on the ground.
  2. Stack your legs on top of each other.
  3. Engage your core, ensuring your hips are up off the ground.
  4. Lift your top leg towards the ceiling, keeping it in line with the body at all times.
  5. Hold this position for between one and three seconds.
  6. Lower your top leg back to the starting position.
  7. Repeat for as many reps as is required.
  8. Switch positions and repeat with your other leg.

Tips From Expert

  • Ensure your core is engaged at all times. A common challenge with this movement is instability. You need to ensure your core is braced, and your foundation is solid.
  • Don’t rush it. This could create instability and make you topple over. Slow and controlled reps will ensure proper form, and prevent injury.
  • You may experience pressure around your core and lower back. This is normal due to the muscles bracing to stabilize your spine and pelvis. However, if you experience pain, stop the movement immediately.
  • Although it’s a simple movement, don't be tempted to add this to the end of every session. Take a rest day before performing this exercise again.

Optimal Sets and Reps

The table below gives you an idea of optimal sets and rep ranges when performed alongside other gluteus medius exercises. Note that this is a bodyweight exercise often performed with high reps, so there are no strength or power ranges.

Training Type Sets Reps
Strength Training 3 5–8
Hypertrophy 3 10–12
Endurance Training 3–4 10–20
Power Training 4–5 8–12 (Explosive)
Optimal Sets & Reps of Side Plank With Hip Abduction

How to Put in Your Workout Split

The side plank with hip abduction is a versatile bodyweight exercise. It mainly targets the glutes, but also supports core musculature as well. Thus it works well alongside other abdominal or oblique exercises.

Due to its versatility, it can be considered a primary exercise, a finisher, or one of several cool-down exercises.

With this in mind, consider including it on both your upper and lower body days. This allows for a varied approach to targeting these muscles without overtraining.

When focusing on the exercise, you can prioritize either stability and endurance or strength and muscle growth (hypertrophy).
If stability and endurance are your primary focus, consider holding the extended position for between three and five seconds. This will add more tension within the muscle's lengthened position.

If your goals are strength or hypertrophy-focused, add resistance over time to see adaptation. Alternatively, increase the number of repetitions to consistently provide a stimulus to adapt to. Remember, to prioritize proper form to prevent future injury. Plus, don’t forget to aim for the muscle-building rep range of 10–15 repetitions.

A great way to gradually increase the intensity is to start with the bodyweight version. Once it’s mastered, progress to using a resistance band around the thighs.

Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gluteus

The gluteus medius is the primary muscle activated during a side plank with hip abduction.

Located on the side of your hip, across your buttocks, the medius is responsible for hip abduction. This involves moving your leg away from your body.

As a primary mover, when compared to other muscles around the hip, the gluteus medius is highly active. It’s shown to have a muscle activation rate of approximately 40% for a side-lying hip abduction movement. These were results found for the gluteus medius of the top leg. It can give us an idea of its activation during the side plank with hip abduction.

As you extend your top leg upward, the gluteus medius contracts to abduct your hip and prevent it from dropping. This contraction helps to maintain a straight line from your head to your feet, ensuring proper form and maximizing the effectiveness of the exercise.

The gluteus maximus is also observed to be active during this movement. Seemingly playing a prominent stabilizing role compared to the medius which also activates to abduct the hip.

Secondary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Obliques

Your obliques can be found on the side of your abdomen, divided into two main groups: internal and external. They are primarily involved in twisting the torso and supporting the spine.

During a side plank with hip abduction, they provide a bracing role to prevent the torso from rotating involuntarily. As you brace your core to provide stability, the obliques engage slightly.

During a side plank, the obliques show a muscle activation rate of around 20%.

Quadriceps

The side plank with hip abduction is not a quadriceps exercise. However, it has been observed that hip abduction can activate the vastus lateralis, which is one of the quadriceps muscles.

The activation rate of the quadriceps is relatively low during this exercise due to its main role in hip stabilization. However, it has been found that its activation during squatting is subsequently higher after performing a hip abduction exercise. Perhaps this shows a benefit to future squatting movements when incorporated as part of a routine.

Lateral Deltoid

The lateral deltoid, the small muscle in the middle of your shoulder, may activate to provide stability during this exercise. However, this is not enough stimulus to stimulate muscle growth in this area. Muscles typically require resistance under load through a range of motion. As this would be a static bodyweight position, it would not necessitate muscle activation and growth signaling.

Depending on how you position yourself, you may not experience any activation of the lateral deltoid at all.

Upper Rectus Abdominis

The side plank with hip abduction primarily strengthens the obliques and glutes, not the rectus admonis. This is due to a lack of flexion and extension of the spine during this movement. As such the abdominals are not fully trained. However, the abdominal muscles are activated for stability.

The upper rectus abdominis muscles, in particular, are found to be active when constant tension and stability are required. In the case of the side plank, they may be active to keep the core stable throughout.

Lower Rectus Abdominis

The lower rectus abdominis is primarily used for hip flexion during crunches and leg raises. This means there will be little activation during the side plank with hip abduction. However, it still needs to be engaged to maintain the stability of the side plank position. As such, there is still a 21% muscle activation rate of the lower rectus abdominis during this exercise.

If lower ab activation is desired, you may wish to include exercises such as leg raises or sit-ups in your routine.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Squat

Donkey Kick

Cobra Stretch

Lying Glute Stretch

Bodyweight Single-leg Deadlift

Bridge Kick

Glute Bridge March

Plank & Rear Kick

Single-Leg Glute Bridge

Curtsy Lunge with Towel

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Squat

Front Squat

Hip Thrust Machine

Barbell Sumo Deadlift

Dumbbell Deadlift

Smith Machine Squat

Dumbbell Sumo Squat

Trap Bar Deadlift

Who Should Do?

Footballers

Hip abduction exercises strengthen the glutes and hip abductor muscles, significantly benefitting athletes like footballers who may experience injuries in these areas.

Common injuries, including anterior cruciate ligament (ACL) and meniscus tears, often stem from imbalanced muscles from the glutes through to the knee. By incorporating hip abduction exercises into their training routines athletes may reduce injury risk by stabilizing their lower extremities. 

The muscles that extend from the glutes, through the hips, and down to the knees are key for performance. Strengthening these muscles can enhance running and turning efficiency, and help prevent injuries.

Strength Athletes

Knee valgus is a common issue with strength athletes performing the barbell squat. 

Represented by the knees caving inwards during the movement, this can increase stress on the joints. This can lead to pain or injury, such as meniscus tears or simply poor or suboptimal performance. 

Knee valgus is often caused by muscle imbalances in the glutes, hips, and knees. Therefore, strengthening the muscles around the knee via hip abduction exercises can minimize knee valgus. This can prevent the knees from collapsing and improve barbell squat performance. 

Additional strength movements like the deadlift and bench press can also benefit from improved lower body stability. 

Who Should Not Do?

People With Shoulder Or Back Injuries

Performing a side plank requires significant shoulder stability. Given the nature of balancing on one side, individuals with current shoulder injuries should avoid this movement. This could exacerbate existing pain or discomfort.

Additionally, those experiencing lower back pain should consider refraining from side planks with hip abduction unless instructed by a physiotherapist. Holding the position for extended periods while performing hip abductions could further aggravate a back injury.

If you have any concerns about whether a side plank is suitable for you, consult with a healthcare professional first before attempting this on your own. 

Beginners

A side plank with hip abduction could be considered an intermediate movement due to relying on core strength and stability. Thus beginners who are new to exercise, who may have weak core strength, may wish to build up to the movement. 

Aiming for 20 reps on both sides may be a challenge, especially if performing a single plank is currently difficult. 

Work your way up through the plank variations, and ensure you have improved core strength, before attempting. You may also wish to perform body-weight lunges and squats in the meantime to help strengthen your glutes. 

Benefits Of The Exercise

Builds Strength

Lower body strength can be improved by increasing the stability around the knees and hips. This is incredibly important for strength training athletes who often rely upon a strong lower limb foundation and leg drive. 

Lower body compound exercises are insufficient for addressing individual muscle imbalances like this hip abduction exercise does. 

Improves Stability

The side plank with hip abduction is great for improving core stability and athletic ability. By targeting and strengthening the glutes, hips, and knees, this exercise helps to create a strong foundation for the body. This helps to improve balance, coordination, and overall stability as part of a broader sports performance routine. 

Reduces Risk Of Injuries

Common injuries in the ankles, knees, and hips may be reduced by addressing hip imbalances through abduction and adduction hip exercises. As such, sports performance could be increased due to fewer recovery times required due to frequent injuries. 

However, it is important to note that injury risk is multifaceted. One intervention is unlikely to cover all risks and instead should be included as part of a wider routine. 

Frequently Asked Questions

What does a side plank with hip abduction work?

The side plank with hip abduction primarily works your glutes and outer thigh. Other muscles such as your obliques can be minimally activated to provide stability. The main role of this movement is to strengthen the core musculature, as well as the lower limbs.

What happens if I do side planks with hip abduction every day?

The chances of injury are low, but it’s always wise to include a rest day. To ensure maximal recovery and adaptation, try to have at least two or three rest days a week.

Are side planks with hip abduction bad for knees?

There’s no evidence to suggest this movement is bad for your knees. In fact, strengthening the glutes and hip has been shown to improve knee strength. When used as a part of a comprehensive training routine, it may also reduce the risk of injury.

How many side planks with hip abduction should I do?

This depends on your goals. Strength training typically sits in the low set and low rep bracket. Endurance and hypertrophy often require higher reps per set. Be mindful of any resistance added, due to the unbalanced nature of the movement.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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