Side-Lying Hip Adduction Hold

The top of the side-lying inner-thigh raise held for time: lying on one side with the top leg crossed over and the bottom leg lifted off the floor by the adductors.

How to do it

1. Lie on one side with the bottom leg straight and the top leg crossed over it, foot flat on the floor.
2. Support the head on the lower arm and keep the hips stacked vertically.
3. Lift the bottom leg as high as it will go with the knee straight and the toes pointing forward.
4. Hold that lifted position for the prescribed time without rolling the hips back.
5. Lower the leg under control and repeat on the other side.

Tips

• The range is short; a few centimetres of lift with a still pelvis beats a big swing.
• Keep the lifted leg in line with the torso rather than drifting forward.
• Press the top foot lightly into the floor if you need to steady the position.

Muscles

Primary: Adductors