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Forearm Plank Hip Abduction
A bodyweight core exercise that maintains a forearm plank while abducting one leg sideways to target abs, obliques, and hip abductors for enhanced stability and strength.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Abductors
Secondary Muscles
Lower Back, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Abductors
8/10Glute Medius, TFL
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts, Medial Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Position forearms on the ground with elbows under shoulders and legs extended back hip-width apart, forming a straight line from head to heels with core engaged.
- Engage core and maintain neutral spine in forearm plank.
- Slowly abduct one leg out to the side, keeping it straight and parallel to the floor.
- Pause briefly at the end range, resisting hip rotation.
- Controlled return the leg to midline.
- Alternate sides or complete reps on one side before switching.
Coaching Tips
Form Cues
- Keep hips level
- Drive from hip
- Core tight
- Elbows under shoulders
- Leg straight
- No back arch
Breathing
Inhale as you return the leg to center; exhale during the abduction while bracing the core.
Tempo
2-1-2
Range of Motion
Abduct leg until you feel tension in hip abductors without torso rotation; return until leg touches midline without sagging hips.
Safety
Safety Notes
- Avoid if acute lower back pain
- Stop if shoulder discomfort
- Maintain neutral spine alignment
- Use smaller range if beginner
- Ensure stable surface
Spotting
No spotting needed; use self-awareness and modifications for safety.
Common Mistakes
- Hips rotating or sagging
- Leg bending at knee
- Overextending range causing instability
- Poor shoulder alignment
- Rushing the movement
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Hip instability
Flexibility Needed
- Adequate shoulder flexion
- Hip abduction range without pain
Build Up First
- Master basic forearm plank hold
- Core stability competency
Also known as
Plank Side Leg Raise, Forearm Plank Leg Abduction
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