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All exercises

Side lying hip adduction

Beginner

Side lying hip adduction is a isolation bodyweight exercise for the adductors, also working the glutes and hamstrings.

What it works

Primary muscle

Adductors

Also works

GlutesHamstrings

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie on your side with your legs straight and stacked on top of each other.
  2. 2Place your bottom arm under your head for support.
  3. 3Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
  4. 4Pause for a moment at the top, then slowly lower your leg back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Lever seated hip adductionMachine
  • Cable hip adductionCable
  • Side plank hip adductionBodyweight

Harder variations

  • Side plank hip adductionBodyweight
  • Cable hip adductionCable
Logged today · 1 min restSide lying hip adduction

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