Procaryote
Hip · Strengthening

Dorsal plank with hip adduction

Dorsal plank with adduction, 3 sets, 10 repetitions, hold 3 seconds during each adduction

Illustration of the Dorsal plank with hip adduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: hold for 3 seconds during each adduction

Description: Lie on your back with knees bent and feet flat on the ground. Slightly lift the pelvis to engage the gluteal muscles and maintain this dorsal plank position. Slowly bring one knee towards the other, performing a hip adduction, hold for 3 seconds, then return to the initial position.

Tips: Keep your back straight and avoid arching the spine. Control the movement to prevent losing balance and breathe regularly.

Progression: Gradually increase the hold duration to 5 seconds or add slight resistance around the thigh when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
ballon, coussin
Starting position
Allongé sur le dos, jambes fléchies, pieds au sol
Clinical goal
Renforcer les muscles de la hanche et stabiliser le bassin
Also known as
gainage dos avec rapprochement des genoux, gainage dorsal adduction, renforcement hanche allongé

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.