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Exercise Benefits With Proper Form & Technique

Side Plank With Adductor Press

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muscles:ObliquesMuscle, AdductorsMuscle
synergists:Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, GlutesMuscle
required:Bench, Seat
optional:Fitness Mat
fitness level:Hard
exercise type:Strength - isometric
Variations available (5)
Starting PositionExecution

General and Specifics

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