Side Lying Hip Adduction
Description
The side-lying hip adduction is an inner-thigh isolation exercise where you lie on your side and lift the bottom leg up against gravity, with the top leg crossed in front. It directly targets the adductors with no equipment needed. Useful for inner thigh strength, injury prevention, and rehabilitation.
Equipment Required
Side Lying Hip Adduction Instructions
- Lie on your right side. Stack your hips. Rest your head on your right arm.
- Bend your left knee and place your left foot flat on the floor in front of your right thigh.
- Keep your right (bottom) leg straight. Flex the right foot.
- Brace your core. Lift your right leg straight up toward the ceiling as high as comfortable.
- Squeeze your inner thigh at the top.
- Lower the right leg under control back toward the floor.
- Stop just before it touches. Repeat for 12 to 20 reps.
- Switch sides and repeat.
Side Lying Hip Adduction Form & Visual
Side Lying Hip Adduction Benefits
- Direct inner-thigh isolation with no equipment
- Helps prevent groin strains
- Builds adductor strength for squats and deadlifts
- Useful rehabilitation exercise
- Works at home
- Easy to scale with ankle weights
Side Lying Hip Adduction Muscles Worked
- Adductor magnus, longus, brevis
- Gracilis
- Pectineus
Side Lying Hip Adduction Variations & Alternatives
- Standing Hip Adduction Stretch
- Lever Seated Hip Adduction (machine)
- Cable Hip Adduction
- Copenhagen Plank (advanced)
- Banded Side-Lying Adduction
