TETSUSide Lying Hip Adduction
The Side Lying Hip Adduction is a bodyweight exercise for the upper legs that primarily targets the adductors, with the glutes and hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Side Lying Hip Adduction
- Lie on your side with your legs straight and stacked on top of each other.
- Place your bottom arm under your head for support.
- Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
- Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Side Lying Hip Adduction work?
The Side Lying Hip Adduction primarily targets the adductors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Side Lying Hip Adduction?
None. The Side Lying Hip Adduction uses your body weight only, so you can do it anywhere.
How many sets and reps of the Side Lying Hip Adduction should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Side Lying Hip Adduction works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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