Side Plank Hip Adduction

준비 자세

1. 01Lie on one side beside a flat bench with the elbow under the shoulder.
2. 02Place the top leg's inner foot or lower shin on the bench.
3. 03Keep the bottom leg straight beneath the bench.
4. 04Brace the trunk before lifting.

수행

1. 01Drive the top leg into the bench to lift the hips into a straight side plank.
2. 02Raise the bottom leg up toward the underside of the bench.
3. 03Pause briefly with both inner thighs working.
4. 04Lower the bottom leg under control and repeat, then switch sides.

체크포인트

• -Body forms one straight line from head to the supported foot.
• -Hips stay tall; the pelvis neither sags nor rotates.
• -Tension is felt along both inner thighs, hardest in the top leg.
• -Shoulder stays stacked over the elbow throughout.

흔한 실수

• -Letting the hips drop toward the floor mid-set.
• -Hooking the knee far onto the bench, which shortens the lever too much for trained lifters.
• -Rushing the bottom-leg raises with momentum.
• -Holding the breath instead of bracing and breathing.