Want to be stronger at the end of your races? Do this instead of getting a new shoes that you probably don’t need.
What is it?
A savage little twist on the side plank. One leg up on a bench, the other hanging loose. It looks weird. It burns deep. That’s the point.
How to do it (step-by-step):
- Lie on your side, elbow under shoulder, body in a straight line.
- Place your top foot and ankle on a bench, box, or your partner’s arm—leg should be straight.
- Let your bottom leg hang freely underneath. Don’t cheat by pushing off it.
- Brace your core, squeeze your glutes, and lift your hips up until your body forms a clean diagonal line.
- Keep everything tight—shoulders, hips, knees in line. No sagging, no twisting.
- Hold for time or do slow hip dips (lower and raise your hips under control).
- Start with 10–20 second holds per side. Build from there.
Optional: Add a partner squeeze or press a dumbbell onto your top hip to make it evil
Why it matters:
Think of your inner thighs (aka adductors) like the unsung backup singers of stability. They’re not the lead act, but when they’re strong, the whole band sounds better.
Strong adductors mean fewer groin tweaks, better form, and more solid footing when you run, and especially at the ends of long runs and races when everything goes out the window (form included). Ignore them and you’re just stacking miles on a wobbly foundation.
Learn more here.