Beginner

Side-Lying Hip Adduction

This is the mirror image of the classic side-lying abduction, and it puts the adductors of the bottom leg directly against gravity. Crossing the top leg out of the way lets the underneath leg travel through a clean range with almost no other muscle helping. It is an easy, equipment-free way to build inner-thigh strength and groin resilience, especially useful early in a program or as rehab-style work.

Equipment
Body Weight
Body part
Thighs
Type
Strength
Browse by movement
Hip Adduction
Muscles worked
Target
Adductor Longus, Adductor Magnus

How to do it

  1. 1

    Lie on your side with your body in a straight line and your head resting on your lower arm.

  2. 2

    Bend your top leg and place that foot flat on the floor in front of your bottom thigh.

  3. 3

    Keep your bottom leg straight with the toes pointing forward.

  4. 4

    Lift the bottom leg upward toward the ceiling by squeezing the inner thigh.

  5. 5

    Pause at the top of your range, then lower under control without letting the leg rest.

  6. 6

    Finish all reps, then roll over and repeat on the other side.

Tips

  • Keep the bottom knee straight so the effort stays in the adductor, not the quad.
  • Move only as high as you can without rocking your hips backward.
  • Slow the lowering phase; the muscle works hard resisting on the way down.

Variations

Common mistakes

  • Pressing down through the top foot to help the bottom leg up. That foot is there to get out of the way, not to give the lift a shove.
  • Pointing the toes and leading with the foot, which turns it into an ankle exercise. Lead with the inside of the knee and the adductor does the lifting.
  • Expecting a big range. The bottom leg rises about a hand's width; hauling it higher means the pelvis has started to roll and the work has left the inner thigh.
  • Propping the head on your hand through a long set, so the neck holds a side bend the whole time. Rest the head on the lower arm instead.

Frequently asked

How many sets of the side-lying hip adduction should a beginner do?
Two or three sets of 10 to 15 reps per side, about two seconds up and two seconds down. Add a two-second hold at the top once the reps stop being hard. It is light enough to do most days, which is why it turns up early in inner-thigh programs, but if the groin is sore the next morning, drop back to one set per side until it settles.
How do I make the side-lying hip adduction easier or harder?
Easier: bend the bottom knee a little, cut the range in half, or place the top foot further behind you so the hips are easier to keep stacked. Harder: pause three seconds at the top, take four seconds to lower, or strap on a light ankle weight. The big step up is the Copenhagen plank, where the top leg rests on a bench and its inner thigh holds your hips off the floor. Move to that only when 15 slow reps per side feel easy.
What is the side-lying hip adduction for?
It strengthens the adductors with no equipment and almost nothing else joining in, which is why it shows up early in hip programs and in general work for beginners. It is a good place to start and a poor place to stay: once it feels comfortable, the load sits far below what your inner thigh can handle, and a cable, band, or machine will take you further. It also does nothing for the balance and pelvic control that standing work builds.

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