Side Plank Adductor Raise
To do the Side Plank Adductor Raise, set up in a side plank from your forearm and feet. You will want you elbow to be under your shoulder and your feet unstacked with your bottom foot in front and even slightly angled forward. Lift up into the side plank position with your top hand on your hip and your chest not rotated toward the ground. Drive through the sides of your feet and flex your feet to engage even your lower leg.
Holding this position, lift and lower that bottom leg, raising it up a few inches then putting it back down at a controlled pace. Stay up in the side plank the entire time and don’t let your hips sag. Do not place your top hand down to assisted.
If you need to modify, bend that top leg and place the foot flat on the ground behind you OR even regress fully to a side lying adductor lift. Both are shown below. Two are also shown in the video above and the middle modification is shown below.