< strong>Strengthen the hip adductors: Single-leg side plank!

In lower limb training, many people always focus on the front of the thighs and buttocks, often overlooking some inconspicuous positions, such as the hip adductors that we are going to talk about today< /p>

Insufficient hip adductor muscle strength can easily lead to some sports injuries, such as the most common groin strains, knee sprains, etc. The risk is even higher in intense football and basketball sports!

Therefore, strengthening your hip adductors cannot be ignored for sports-loving people. Let it help you stabilize your knees and hip joints

It can exercise your hip adductors There are a lot of movements, including squats and deadlifts with a wider stance, side step squats, etc.

And today we are going to introduce you to a very good movement: single-leg side plank!

It can help you:

Strengthen the adductor muscles, improve overall core ability, and prevent knee sprains

The following is the action introduction

1. Choose a bench press with space underneath to stretch your feet

2. Place one foot above the bench (it is not recommended to be completely straight Leg movements, especially for novices with poor knee stability and weak core strength)

3. Support the side plank with elbow supportHold up and perform the movement (core stabilization strength)

4. Then stay still, use isometric contraction, and stay for 20-30 seconds!