Side Lying Hip Adduction
Also known as: Side-Lying Leg Adduction, Inner Thigh Lift, Side-Lying Inner Thigh Raise
Track this exercise in SmartWorkout
Log sets, weights and progress for free, with no workout limits.
Description
Side-lying hip adduction raises the straight bottom leg toward the top leg, working the inner thigh. Bend the top leg and place its foot on the floor in front of the bottom thigh, supporting the head with the lower arm and keeping the pelvis stacked as the bottom leg rises and lowers.
How to Perform
- Lie on your side with your legs straight and your body in one line. Rest your head on your lower arm or support it with your hand.
- Bend your top leg and place its foot on the floor in front of your lower thigh or knee. Keep the bottom leg straight.
- Brace your abdominal muscles and keep your hips stacked, without rolling your pelvis backward or forward.
- Exhale and lift the bottom leg upward toward the ceiling using the inner thigh muscles.
- Raise the leg only as far as you can without rotating your hips or bending the knee.
- Inhale and lower the leg slowly until it is just above the floor. Do not let it drop.
- Complete all repetitions on one side, then turn over and repeat with the other leg.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Use a mat for comfortable contact at the hip.
- Support the head with the lower arm so the neck can relax.
- Position the top foot far enough forward to leave room for the bottom leg.
- Exhale during the lift and inhale during the return.
- Perform the same number of repetitions on both sides.
Common Mistakes
- Rolling the pelvis forward or backward.
- Bending the working knee.
- Swinging the leg up with momentum.
- Moving the leg forward or backward instead of toward the top leg.
- Turning the toes toward the ceiling to change the hip position.
- Dropping the leg without control.
Recommended Exercises
Explore exercises related to Side Lying Hip Adduction for legs training and similar movement patterns.
Choose a workout plan or create your own - for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal - all in SmartWorkout.
Start with a free plan. Keep progressing with SmartWorkout.
- users
- 200k+
- exercises with technique guides
- 1,000+
- workouts on the free plan
- ∞