Side-Lying Hip Adduction

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie on your side with your top leg bent and foot placed flat on the floor in front of your bottom leg.
• Keep your bottom leg fully extended with the foot flexed and hips stacked vertically.
• Raise your bottom leg toward the ceiling by contracting your inner thigh muscles.
• Lower the leg under control back to the starting position without resting it fully on the floor.

Common mistakes

• Rolling the hips backward during the movement which shifts the tension away from the target muscles.
• Bending the knee of the working leg to initiate the lift instead of keeping it straight.
• Using momentum by swinging the leg rapidly rather than executing a controlled, muscular contraction.

Frequently asked questions

Which muscles are primarily targeted during side-lying hip adduction?

This exercise primarily targets the hip adductor muscles located on the inside of the thigh, helping to stabilize the pelvis.

Can I perform this exercise with added resistance?

Yes, you can wear ankle weights or place a resistance band around your lower legs to increase the difficulty.

Related exercises