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Sliding Leg Adduction And Abduction In Plank Position

through 2 votes
muscles:Rectus AbdominisMuscle, AdductorsMuscle, AbductorsMuscle, GlutesMuscle
auxiliary muscles:TrapeziusMuscle, Lower BackMuscle, ObliquesMuscle, HamstringsMuscle
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution

General And Specifics

  • you need a smooth ground you can slide on well so that you can do this exercise easily (it also works a little less on the floor with paper plates below the feet)

Starting Position

  • place two folded towels (or two washclothes or Valslides) hip width on the ground
  • knee with your back in front of it and bring your toes on them
  • go on your forearms
  • brace your body, lift your hip and stretch out your legs backwards
  • your body is in one line now

Correct Execution

  • hold your body stable in the plank position and keep the hip up
  • meanwhile you open the legs as much as possible (abduction)
  • your feet on the towels are sliding outwards to the sides
  • hold the final position for a short moment
  • bring the legs back together then (adduction)
  • repeat the motions several times

tip for the workout

  • you impede the fitness exercise a bit if you stretch out your arms (see video)