Side Lying Hip Adduction
How to do it
Starting position
- Lie comfortably on your side on the floor.
- Extend your bottom leg straight and rest it on the floor.
- Bend your top knee and place it on the floor in front.
- Place your hand on the floor to stabilize your upper body.
Movement
- Pull the toes of your bottom leg toward your body.
- Engage your inner thigh and slowly lift your leg.
- Lift your leg until it is parallel to the floor.
- Maintain tension and slowly lower your leg to the floor.
Breathing
Exhale as you lift your leg and inhale as you lower it.
Trainer tips
- Lift your bottom leg toward the ceiling
- Keep your pelvis upright and alternate one side at a time
Cautions
- If your pelvis rocks forward and backward, it can cause lower back pain. Lock your torso firmly in place.
- Tipping backward
- Flailing quickly through the movement
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Adductors |
|---|---|
| Secondary muscles | Hamstrings · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
18 similar exercises
Representative exercise: Lying Hip Adduction
- Lying Hip Adduction
- Standing 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.