Side Lying Hip Adduction (left)

Strengthen your inner thighs with the side-lying hip adduction. This bodyweight exercise targets the adductor muscles, improving hip stability and leg

BeginnerHips Body weight

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Side Lying Hip Adduction (left)

Isolation

Side Lying Hip Adduction

Hips · Adductor Brevis · Body weight

Intermediate

Isolation

Hip - Adduction

Hips · Body weight

Beginner

Compound

Side Plank Hip Adduction (bent knee)

Hips · Adductor Brevis · Body weight

Intermediate

Isolation

Side Hip Abduction

Hips · Gluteus Medius · Body weight

Intermediate

Description

This exercise involves lying on your side and lifting your leg, which works your inner thigh muscles.

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How to do Side Lying Hip Adduction (left)

01
Setup
Lie on your right side with your right arm extended overhead or bent to support your head, ensuring your body is in a straight line from head to heels.
02
Setup
Extend your left leg straight out, stacked on top of your right leg, and cross your right leg over your left, placing your right foot flat on the floor in front of your left knee or shin.
03
Engage your core and inner left thigh, then slowly lift your straight left leg off the floor towards the ceiling, maintaining a controlled movement.
04
Pause briefly at the top, feeling the contraction in your inner thigh, then slowly lower your left leg back down towards the floor.
05
Stop just before your left leg touches the floor to maintain constant tension on the adductor muscles, then immediately begin the next repetition.

Tips

Maintain a stable torso by engaging your abdominal muscles throughout the movement; avoid rocking your body or using momentum to lift the leg.
Control the eccentric phase by lowering your leg slowly and with resistance, maximizing muscle engagement and preventing the leg from dropping quickly.
Keep your left foot in a neutral position or slightly dorsiflexed (toes pulled towards your shin) to ensure optimal isolation of the adductor muscles.
Focus on squeezing your inner thigh at the peak of the lift, visualizing the muscles contracting to pull your leg upwards.

Common mistakes

Using momentum to lift the leg rather than muscle control reduces the effectiveness; instead, perform the lift slowly and deliberately to keep tension on the target muscles.
Letting the leg fully rest on the floor between repetitions decreases time under tension; stop just before it makes contact to maintain continuous muscle engagement.
Rolling your torso forward or backward during the lift can shift focus away from the adductors; keep your hips stacked and your core tight to maintain stability.

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Questions

Is Side Lying Hip Adduction (left) good for beginners?

Side Lying Hip Adduction (left) is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Side Lying Hip Adduction (left)?

You need Body weight to perform Side Lying Hip Adduction (left). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Side Lying Hip Adduction (left)?

Maintain a stable torso by engaging your abdominal muscles throughout the movement; avoid rocking your body or using momentum to lift the leg. Control the eccentric phase by lowering your leg slowly and with resistance, maximizing muscle engagement and preventing the leg from dropping quickly. Keep your left foot in a neutral position or slightly dorsiflexed (toes pulled towards your shin) to ensure optimal isolation of the adductor muscles. Focus on squeezing your inner thigh at the peak of the lift, visualizing the muscles contracting to pull your leg upwards.

What are common mistakes when doing Side Lying Hip Adduction (left)?

Using momentum to lift the leg rather than muscle control reduces the effectiveness; instead, perform the lift slowly and deliberately to keep tension on the target muscles. Letting the leg fully rest on the floor between repetitions decreases time under tension; stop just before it makes contact to maintain continuous muscle engagement. Rolling your torso forward or backward during the lift can shift focus away from the adductors; keep your hips stacked and your core tight to maintain stability.