A side plank variation that strengthens the inner thighs and core.
- +Builds inner thigh strength
- +Improves side-to-side stability
- –Challenging for beginners
- –Can strain the groin
This exercise targets:
Hamstrings
Adductors
Core
Obliques
Abs
Glutes
Abductors
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your side beside a bench or sturdy elevated surface
- Place your top ankle or lower leg on the surface
- Support your upper body on your forearm, elbow under shoulder
- Lift your hips into a straight line from head to bottom foot
- Let the bottom leg hang below the surface
- Squeeze your inner thigh and keep hips from dropping or rotating
- Hold for 10–20 seconds, then switch sides
- Start with the top knee supported if the full version feels too difficult