Video: Side Plank with Hip Abduction

Adam Hodges | March 5, 2013

This combines the side plank with lying hip abductions. In other words, you perform hip abductions (side leg raises) from the side plank position.

To get into the side plank position:

Lie on side. Stack top foot on top of bottom foot. Push up into a side plank.

Now, squeeze the medial glute (side of hip) to raise leg as high as you can. Lower leg back down in a controlled manner. Repeat.

Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).

About Adam Hodges

Adam Hodges is a mountain endurance athlete and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). He currently coaches runners, ultrarunners, and triathletes, and has also coached high school cross country/track and masters swimming. As a USAT All-American triathlete during the 1990s, he competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he won a series title in the XTERRA SoCal Trail Run Series. His current pursuits include mountain running, ultrarunning, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for your next adventure.