Side Lying Hip Adduction
What Is Side Lying Hip Adduction?
Side lying hip adduction is a bodyweight exercise that strengthens the inner thigh muscles, including the adductor magnus, adductor longus, and gracilis. These muscles are often missed in compound leg day exercises, but they're important for stabilising the hips and generating power in pushing movements like squats and leg press.
Doing side lying hip adduction allows you to isolate the adductor muscles and feel them working without needing weights. You can do bodyweight or banded lying hip adduction, making this a versatile exercise for the gym or home.
Compared to seated machine adduction exercises, the side lying variation targets the core as your body braces to stay stable. Added core engagement improves stability in the hips, glutes, and pelvis, which translates into lifting heavier weights with less injury risk.
Side lying hip adduction is suitable for all fitness levels, from beginners building a strong foundation to advanced athletes looking to balance their physique. To make the exercise more challenging, add a resistance band just above or below your knees. The simplicity of this exercise makes it a good choice for warm-ups, finishers, or for supersetting with other leg exercises.
Check out more adductor exercises: Seated Hip Adduction
Commonly Asked Questions About Side Lying Hip Adduction
Side lying hip adduction exercise targets the inner thigh muscles, including the adductor magnus, adductor longus, and gracilis. Strengthening the adductors improves hip and pelvis stability and makes your legs more powerful for pressing movements.
Side lying hip adduction primarily activates the hip adductor muscles on the inside of the thighs which are responsible for pulling the legs towards each other. By lying on your side, you also recruit some core muscles and strengthen the supporting shoulder.
Side lying adduction strengthens the inner thigh muscles which helps to build overall stronger legs, and specifically helps stabilise the pelvis and hips for heavy pushing movements like squats. Side lying adduction also engages the core more than machine adduction exercises.
Side Lying Hip Adduction Tips
Lie on your side with your hips stacked to prevent your body rolling forwards or back.
If using a resistance band, put it around your legs below or above the knees.
Stack your supporting elbow under the shoulder and use the supporting forearm and hand for stability.
Keep the ankle of the lower leg flexed as you perform the movement.
How To Do Side Lying Hip Adduction
Lie on your side on a mat or soft surface.
Push your body up so you are resting on your forearm and bottom hip.
Make sure your elbow is stacked directly underneath your shoulder.
Bend your top leg and place the foot in front of the bottom leg.
Put your top hand in front of your torso for stability.
Brace your core as you lift the bottom leg up, closing the gap between your thighs.
Pause at the top of the movement to squeeze your inner thigh muscles, then lower.
Perform the required reps then repeat on the other side.