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Exercise guide
Side Lying Hip Adduction
A side-lying exercise raising the bottom leg against gravity, training hip adduction with body weight alone.
What this exercise works
- Muscles
- adductors
- Goals
- hypertrophy
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on your side with your bottom leg straight.
- Bend your top leg and place its foot flat in front of the bottom thigh.
- Support your head with your bottom arm.
- Lift the bottom leg upward toward the ceiling.
- Lower the leg back down under control.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your hips stacked vertically to avoid rolling backward.
- Keep the movement slow and deliberate through the short range of motion.
- Pause briefly at the top of each lift.