Home Gym ExercisesSide Plank With Adductor Press
(3.50)
through 4 votes
through 4 votes
| muscles: | Obliques , Adductors |
|---|---|
| auxiliary muscles: | Lower Back , Deltoids , Rectus Abdominis , Glutes |
| required: | Bench, Seat |
| optional: | Fitness Mat |
| fitness level: | Hard |
| exercise type: | Strength - isometric |
| Variations available (5) |
General and Specifics
- besides the mucsles, which are required in the Side Plank, you can strengthen your adductors, too
- the stability of the core is improved
Starting Position
- lay down on the ground on one side, the legs are stretched out
- support yourself with the lower elbow (the forearm rests on the floor completely)
- the elbow is right below your shoulder
- place one foot on the seat area, the other one and your hip stick to the ground
Correct Execution
- brace your core
- lift the hip, so that your body forms a line from head to toe
- at the same time, lift the lower leg and push it against the chair
- hold the head in extension to the spine
- stay in this position for 10-30 seconds
- do not let the pelvis swing
- afterwards, switch sides and repeat
tips for the workout
- it becomes easier, if you put both legs on the seat area, but then the adductors are not demanded that much