Superband Side Plank Hanging Adduction

Instructions for proper form

1. Begin in a side plank position with your body in a straight line, supported on one forearm and the side of your foot. Use your other arm to hold the superband anchored above at shoulder height. 2. Keep your body stable and engage your core to prevent sagging at the hips. 3. Slowly raise your top leg and pull it toward your bottom leg against the resistance of the superband, focusing on squeezing your adductors as you adduct your leg. 4. Slowly return to the starting position and repeat while maintaining a straight body line.

Common mistakes to avoid

Avoid letting your hips drop or rotate forward. Do not overextend your neck or allow your head to hang forward; keep it aligned with your spine. Do not rush the movement; control is key.

Benefits

Specific benefits of the exercise

This exercise specifically targets the adductors, improving stability and strength in the inner thighs, which can enhance athletic performance and reduce the risk of injury.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect increased strength in your adductors and improved stability in the side plank position within 4-6 weeks..

Who this exercise is best for

This exercise is best for athletes participating in sports that require lateral movements, such as soccer or basketball, as well as individuals looking to enhance their core stability.

Scientific studies supporting its effectiveness

Studies indicate that targeted adductor exercises contribute significantly to reducing the risk of groin injuries and enhancing athletic performance (Fletcher et al., 2012).

Variations

Beginner modifications

If this exercise feels too challenging, you can modify it by performing it from your knees instead of your feet or using a lighter resistance band to start.

Advanced progressions

To increase difficulty, you can elevate your top leg during the exercise or use a heavier resistance band. You may also incorporate a stability ball under your top leg for an additional balance challenge.

Integrations

Complementary exercises

Complement this exercise with a regular side plank, glute bridges, and lunge variations to strengthen the surrounding muscle groups.

Super set recommendations

Consider super-setting with single-leg deadlifts or lateral lunges for an effective lower body workout targeting the adductors and stabilizing muscles.

Sample workout routines

Incorporate this exercise into a lower body focused workout or a core stabilization routine, performing it after warm-up sets and preceding exercises like squats or deadlifts.

Exercise combinations

Pair this exercise with hip thrusts and abductor band walks for a comprehensive lower body and hip stability session.

Best time to do this exercise in your workout

The superband side plank hanging adduction is best performed during the strength training section of your workout, preferably after you have warmed up and before more compound lower body movements.