Side Lying Hip Adduction

Side Lying Hip Adduction


This exercise involves lying on your side and lifting your top leg towards the ceiling, focusing on engaging the muscles on the inside of your thigh. It is a great way to strengthen and tone the hip adductor muscles.

Muscle Group

Equipment Required

Side Lying Hip Adduction Instructions

  1. Start by lying on your side with your legs straight and stacked on top of each other.
  2. Engage your core and glutes to stabilize your body.
  3. Slowly lift your top leg towards the ceiling, keeping it straight and in line with your body.
  4. Pause at the top of the movement and squeeze your inner thigh muscles.
  5. Lower your leg back down to the starting position.
  6. Repeat for the desired number of repetitions on one side before switching to the other side.

Side Lying Hip Adduction Form & Visual

Side Lying Hip Adduction

Side Lying Hip Adduction Benefits

  • Strengthens core muscles
  • Improves balance and stability
  • Targets oblique muscles
  • Can help alleviate lower back pain
  • Increases overall body awareness

Side Lying Hip Adduction Muscles Worked

  • Gluteus medius
  • Tensor fasciae latae
  • Gracilis
  • Adductor longus
  • Adductor brevis
  • Adductor magnus

Side Lying Hip Adduction Variations & Alternatives

  • Side-lying hip abduction
  • Side-lying hip external rotation
  • Side-lying hip internal rotation
  • Side-lying hip flexion
  • Side-lying hip extension
  • Clamshell exercise
  • Fire hydrant exercise
  • Resistance band hip adduction
  • Resistance band hip abduction