Side Lying Hip Adduction

A side-lying exercise raising the bottom leg against gravity, training hip adduction with body weight alone.

How to do it

1. Lie on your side with your bottom leg straight.
2. Bend your top leg and place its foot flat in front of the bottom thigh.
3. Support your head with your bottom arm.
4. Lift the bottom leg upward toward the ceiling.
5. Lower the leg back down under control.
6. Complete reps on one side, then switch.

Tips

• Keep your hips stacked vertically to avoid rolling backward.
• Keep the movement slow and deliberate through the short range of motion.
• Pause briefly at the top of each lift.

Muscles

Primary: Adductors