Target Muscle

    Adductors

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    LegsBody Weight

    Side Lying Hip Adduction

    The side lying hip adduction is a bodyweight exercise targeting the adductors, performed while lying on your side and lifting the top leg upward.

    Also Works

    GlutesHamstrings

    How to Perform

    1. 1

      Lie on your side with your legs straight and stacked on top of each other.

    2. 2

      Place your bottom arm under your head for support.

    3. 3

      Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.

    4. 4

      Pause for a moment at the top, then slowly lower your leg back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch sides.

    Pro Tips

    • •Lift the bottom leg (not the top) by squeezing your inner thigh while the top leg stays stacked or placed in front for stability.
    • •Move slowly and hold the top position for 2 seconds to maximize adductor activation.
    • •Keep your body in a straight line and avoid rolling forward or backward during the lift.

    Common Mistakes

    • •Lifting the top leg instead of the bottom leg, which works the abductors instead of the adductors.
    • •Using momentum to swing the leg up instead of lifting with a controlled contraction.
    • •Rolling the body backward to get the leg higher instead of isolating the inner thigh muscles.

    Frequently Asked Questions

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