Looking for a variation of a plank that will also work your inner thighs? The ADDUCTOR PLANK is an intense exercise that will not only strengthen your core but really work your Adductors (Inner Thigh). I must put out a disclaimer though... This is not an easy exercise and if not executed with extreme control and proper form can leave you with a pulled muscle! Friend/Client Luke (pictured) demonstrates how to perform the exercise.
This is an excellent exercise for anyone involved in sports where there is explosive lateral movement as well as anyone looking to tone and strengthen their thighs and core area.
PRIMARY MUSCLES TARGETED
Adductors (Inner Thigh)
Gluteals
Obliques
Abdominals
Erector Spinae (lower Back)
STABILIZER MUSCLES
Anterior Deltoid (Front Shoulder)
Pectoralis Major and Minor Chest)
Latismus Dorsi (Back)
Abductors (Outer Thigh)
Hip Flexors/Extensors
SET UP FOR THE ADDUCTOR PLANK
- While laying on your side, place the top leg on a bench with the knee bent and inner thigh resting on the bench.
- Extend the bottom leg under the bench.
- Place your elbow of the arm facing the floor directly below the shoulder. Maintain a bend in the elbow to allow the forearm to help support the body.
- Lift your torso using the core and leg which is resting on the bench.
- Align both shoulders so they are square to one another forming a vertical line. You torso should remain horizontal (straight) while maintaining the shoulders in line over the elbow (see above photo).
EXECUTION OF ADDUCTOR PLANK
- Once in the correct position, maintain a side plank keeping the torso straight without movement.
- Slowly lift the lower leg (straight leg not on the bench) adducting or bringing it to a closed position toward the leg on the bench.
- Slowly lower the straight leg back down toward the floor stopping before it makes contact with the floor.
- Be sure to maintain proper alignment throughout the entire movement. Start be either timing each side or completing a set amount of reps for each side.
- Avoid rotating your shoulders inward to provide leverage. Keep the both shoulders over the supporting elbow.
- Perform the same execution for both sides to prevent muscle imbalances.
TIPS
- Maintain proper form with the elbow directly under the shoulder.
- I DO NOT recommend this exercise for anyone who has a pre-existing back, shoulder or groin injury. THIS IS AN EXERCISE THAT REQUIRES SUPERVISION FROM A CERTIFIED PERSONAL TRAINER!
- Start slow and with low reps to prevent strain.
**Do not attempt this exercise if you have a pre-existing back, groin or shoulder issues!
***Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.