Side Plank Adductor Squeeze
Side Plank Adductor Squeeze
A side-plank variation that adds an inner-thigh squeeze to build adductor strength while reinforcing trunk and pelvic control.
Muscles Targeted
Adductors plus obliques and trunk stabilizers. You may also feel glute medius and hip stabilizers working to keep the pelvis stacked.
Key Benefits
- Trains inner-thigh strength with trunk and pelvic control
- Simple, low-equipment way to challenge adductors
- Easy to scale by leverage and hold time
- Useful for groin-strength and side-plank progressions
Equipment Needed
A small ball, pillow, yoga block, or rolled towel to squeeze (as shown in the video), plus floor space or a mat.
How to Perform the Side Plank Adductor Squeeze
- Set up in the side-plank position shown in the video.
- Place the object to squeeze as demonstrated.
- Get stacked and stable, then squeeze while holding the plank.
- Breathe normally and keep the pelvis steady.
- Stop the set when you lose alignment.
Programming Options
- 2–4 sets of 10–30 seconds holds each side
- Start with shorter holds and build gradually
- Scale by changing leverage (knees vs feet) and squeeze intensity
Why This Variation Works
Combining a side plank with an adductor squeeze challenges the inner thighs while the trunk stabilizes the pelvis—an efficient way to build control and strength together.
When to Use It
Use this in warm-ups, core blocks, or adductor progressions when you want a simple option that reinforces trunk and pelvic control.
Frequently Asked Questions
Should I squeeze hard the whole time?
Start with a smooth, steady squeeze you can maintain without losing position. Increase intensity only if alignment stays clean.
Where should I feel it?
Inner thighs plus the side of the trunk working to hold the plank.
How do I regress it?
Shorten the lever (knees bent) and reduce hold time, then build up gradually.