Side Lying Hip Adduction

Description

How to Do Side Lying Hip Adduction

1. 1
   Setup

   Lie on your side with your body in a straight line, head supported by your bottom arm or hand, and your bottom leg extended straight.

2. 2
   Setup

   Stack your hips directly one on top of the other, ensuring your torso is stable and not rocking. Bend your top leg and place your foot flat on the floor in front of your bottom leg for support.

3. 3

   Exhale as you slowly lift your bottom leg straight up towards the ceiling, leading with your heel and keeping your foot flexed. Focus on squeezing your inner thigh muscles.

4. 4

   Inhale as you slowly lower your bottom leg back down with control, stopping just before it touches the floor. Maintain tension in your adductors throughout the movement.

5. 5

   Complete the desired repetitions on one side, then carefully switch sides and repeat with the other leg.

Tips

• Maintain a stable core by engaging your abdominal muscles throughout the movement to prevent your hips from rocking forward or backward.
• Focus on a slow, controlled lift and lower to maximize time under tension and muscle activation in the inner thigh.
• Keep your bottom foot flexed and imagine leading the movement with your heel to better target the adductor muscles and prevent using momentum.
• The range of motion should be where you feel the inner thigh working; avoid lifting too high if it causes your hip to rotate externally.

Common Mistakes

• ×Rocking your hips forward or backward reduces adductor engagement; keep your hips stacked directly on top of each other and your core tight.
• ×Using momentum to swing the leg up rather than controlled muscle contraction decreases effectiveness; focus on slow and deliberate movement of the bottom leg.
• ×Lifting the bottom leg too high by externally rotating the hip over-engages hip flexors; keep the bottom leg straight and the movement limited to the adductor's active range.