Side Lying Hip Adduction Exercise Guide
Exercise Profile
- Target
- Adductors
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Adductors
- Secondary Muscles
- Sartorius, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Side-lying leg lift
Visualised Target Muscle Groups
Front
Back
How to: Side Lying Hip Adduction
- Lie on your side with your legs extended straight.
- Support your head with your arm or a cushion.
- Lift your top leg while keeping your foot flexed.
- Hold for a moment at the top, then lower back down slowly.
- Repeat for the desired number of repetitions, then switch sides.
Common Mistakes
- Lifting the leg too high, which can strain the hip.
- Not keeping the core engaged.
- Allowing the upper body to twist instead of keeping it stable.
Modifications
- Perform the exercise with a resistance band for added resistance.
- Use a foam roller for support under the hips if needed.
Tips
- Keep your lower leg bent to support your hips.
- Engage your core to maintain stability.
- Move slowly and controlled to emphasize muscle activation.
Side Lying Hip Adduction Alternatives
Tags
hips
adductors
bodyweight
strength
beginner
stability
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