Lying Abduction Adduction
Strengthen your core & inner thighs! Lie down, lift your legs, & control the open-close. Feel the burn with every rep!
The Lying Abduction Adduction mainly works the core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Lying Abduction Adduction Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Abdominals (rectus abdominis); Hip Adductors
Lying Abduction Adduction Variations and Alternatives
How to do the Lying Abduction Adduction
Lie flat on your back on a comfortable surface, with your arms extended to the sides for stability.
Raise your legs up off the ground, keeping your knees bent at a 90-degree angle.
Keeping your core engaged and your back flat against the ground, slowly move your thighs apart (abduction) to a comfortable width without straining.
Now, bring your thighs back together (adduction) in a controlled manner until your knees are nearly touching.
Repeat this motion for the desired number of repetitions, making sure to maintain a steady and controlled movement throughout each rep.
Rest appropriately between sets, and focus on keeping the movement smooth without any jerking or sudden movements.
Be sure to keep your back firmly against the ground throughout the exercise to prevent any strain on your lower back. Adjust the range of motion according to your flexibility and comfort level, and avoid any movements that cause discomfort or pain.
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Lying Abduction Adduction FAQs
What muscles does the Lying Abduction Adduction work?
The Lying Abduction Adduction mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Lying Abduction Adduction?
None. The Lying Abduction Adduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Abduction Adduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Abduction Adduction variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Inner-Thigh Up-Down, Side-Lying Adductor Leg Raise, Inner-Thigh Pulse and Lying Abductor Stretch.
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