Lying Hip Adduction
How to do it
Starting position
- Lie on your side and support your head with your bottom arm.
- Bend your top leg and place your foot on the floor in front of your bottom leg.
- Keep your bottom leg straight.
Movement
- Slowly lift your bottom leg off the floor.
- Pause briefly at the height where your inner thigh contracts.
- Slowly lower until just before touching the floor.
- Complete the target reps and lie on the other side.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- Keep your body in a straight line so your pelvis does not roll backward.
- If you get greedy with height, your lower back takes over. Even if it is low, feeling the squeeze on the inside is enough.
Exercise info
| Primary muscles |  Adductors |
|---|---|
| Secondary muscles | Hamstrings |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 15–25 reps (one side at a time) |
18 similar exercises
Representative exercise: Lying Hip Adduction
- Standing Hip Adduction
- Side Lying Hip Adduction
- Ballerina Foot Tap Adduction
- Side Sitting Inner Thigh Tap
- Ball Assisted Lying Supine Hip Adduction
- Inner Thigh Pulse
- Ball Assisted Lying Bent Knee Hip Adduction
- Ball Assisted Lying Bent Knee Isometric Hip Adduction
- Seated Alternate Wide Side Adduction
- Hip Adduction
- Adductor Squeeze Sit Wall
- Side Lying Hip Adduction (Left)
- Bodyweight Side Lying Leg Adduction
- Bodyweight Side Lying Inner Thigh Raise
- Knees In and Out on a Chair
- Side Lying Single Leg Adduction Hold
- Lying Alternate Feet Open and Close
- Bodyweight Kneeling Butterfly with Towels
Related exercises
Lying Alternate Feet Open and CloseHarderBodyweight Kneeling Butterfly with TowelsHarderBand Hip AdductionSimilar exerciseCable Hip AdductionSimilar exerciseHip Adduction MachineSimilar exerciseKneeling Straight Leg Side Slide with TowelSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.