Side Plank Hip Abduction

Instructions

1. Start in a full side plank with your bottom forearm on the floor and your elbow directly under your shoulder.

2. Stack your legs and feet, and lift your hips so your body forms a straight line from head to heels.

3. Stabilize in the side plank before moving the top leg.

4. Keeping the top leg straight, lift it upward into hip abduction.

5. Raise the leg only as high as you can without letting your pelvis roll or your hips drop.

6. Pause briefly at the top.

7. Slowly lower the top leg back down with control.

8. Keep the rest of your body steady throughout the movement.

9. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not let your hips sag toward the floor.

• Do not roll your pelvis backward as you lift the top leg.

• Do not shrug the shoulder of the supporting arm.

• Do not let the top leg swing up with momentum.

• Do not let your head drop out of line with your body.

• Do not lose the straight line through your torso as the leg moves.

Extra Info

• You should feel this mostly in the outer hip and glute of the top leg.

• You may also feel the side of your core, bottom glute, and supporting shoulder working hard to keep you stable.

• The goal is to maintain a strong side plank while moving the top leg with control.

• Smaller leg lifts with better stability are usually better than higher lifts with compensation.

• You should not feel sharp pain in the hip, shoulder, low back, or neck.