Strength Endurance Test: Single Leg Adductor Plank

The Single Leg Adductor Plank test is a physical fitness assessment that measures an individual's ability to stabilize their core and hip muscles while performing a unilateral (single-leg) exercise. The Single Leg Adductor Plank test is designed to assess an individual's core and hip stability, as well as their muscular endurance. This test is commonly used in physical therapy and rehabilitation settings, as well as in sports performance training to identify areas of weakness and to track progress over time.

To perform the Single Leg Adductor Plank test, follow these steps:

1. Start in a standard plank position with your forearms on the ground, elbows under your shoulders, and feet slightly wider than shoulder-width apart. Keep your body in a straight line from your head to your heels.
2. Lift the lower foot off the ground while maintaining a stable core and pelvis. Keep your lifted leg straight and engage your glutes, core, and adductor muscles (inner thighs) to maintain stability.
3. Hold this position for as long as possible without allowing your hips to drop or rotate. Keep your gaze towards the floor and maintain a steady breathing pattern.
4. Once you cannot maintain proper form, lower your lifted leg to the ground and rest for a few seconds. Repeat the test on the other side.
5. Record the time you were able to hold the position on each side and compare the results.

In general, a good goal for the Single Leg Adductor Plank test is to hold the position for at least 30 seconds on each side. However, this may vary based on individual fitness level and goals.

References:

1. Teyhen DS, Rieger JL, Westrick RB, Miller AC, Molloy JM, Childs JD. 2008. Static and dynamic core stability, hip strength, and gluteal muscle activation during dynamic lower extremity tasks. J Orthop Sports Phys Ther, 38(4): 661-671.
2. Nakamura FY, Pereira LA, Junior DB, Kobal R, Kitamura K, Cal Abad CC, Loturco I. 2018. A single-leg adductor muscle-plank test: a new assessment tool to evaluate soccer players’ eccentric adductor strength. PLoS One, 13(12): e0208787.
3. Kiesel K, Plisky PJ, Voight ML. 2007. Can serious injury in professional football be predicted by a preseason functional movement screen? North Am J Sports Phys Ther, 2(3): 147-158.