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Side-Lying Hip Adduction

Side-Lying Hip Adduction trains 1 of the 18 muscle groups Full Coverage tracks: Adductors (inner thigh) 70%.

Backbone movement Level: Beginner Bodyweight Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Side-Lying Hip Adduction - Start position
Start position
Side-Lying Hip Adduction - Finish position
Finish position

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.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Hip Adduction (Machine), it loads Adductors (inner thigh) 15 points lower. It needs Bodyweight where the other uses Machines. Compared with the Split Squat, it loads Quads 85 points lower, Glutes 60 points lower, Adductors (inner thigh) 35 points higher.

Other ways to train this

Other exercises for the Adductors (inner thigh)

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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