Side-Lying Hip Adduction
Strengthen your inner thighs with Side-Lying Hip Adduction! A simple bodyweight exercise you can do anywhere.
The Side-Lying Hip Adduction mainly works the hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Side-Lying Hip Adduction Muscles Worked
Primary
Hip Adductors
Secondary
Deep Core (transverse abdominis)
Side-Lying Hip Adduction Variations and Alternatives
How to do the Side-Lying Hip Adduction
Lie down on your side, making sure your body is in a straight line. Your bottom arm can be extended for stability or you can rest your head on it, while your top arm can be placed on the ground in front of you for balance.
Stack your feet on top of each other and bend your top knee, placing the foot of the top leg in front of the lower leg. Ensure the hip of the top leg is directly above the bottom hip.
Engage your core and the inner thigh muscles of your bottom leg.
Slowly lift your bottom leg off the ground as high as you can while keeping it straight and the rest of your body stable. Do not let your hips roll backward or forward.
Hold the leg in the raised position for a brief moment, then lower it back down to the starting position without letting it touch the ground to maintain tension on the muscles.
Repeat the movement for the desired number of reps.
After completing all reps on one side, switch to the other side and repeat the same number of reps with the opposite leg.
This exercise is typically done without weights, relying on body weight as resistance. To increase the difficulty, ankle weights can be added. It is important to maintain proper form throughout the exercise to ensure maximum effectiveness and to prevent injury.
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Side-Lying Hip Adduction FAQs
What muscles does the Side-Lying Hip Adduction work?
The Side-Lying Hip Adduction mainly works the hip adductors (inner thighs), with help from the core. The main muscles are the hip adductors.
What equipment do you need for the Side-Lying Hip Adduction?
None. The Side-Lying Hip Adduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Hip Adduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Hip Adduction variations and alternatives?
Similar exercises include the Side-Lying Assisted Adductor Stretch, Ballerina Foot-Tap Adduction, Bodyweight Side-Lying Inner-Thigh Up-Down and Side-Lying Adductor Leg Raise.
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