Kysero
Try for free

Adductors · Intermediate

Bench Hip Adduction

Side-lying bottom-leg raise on a bench for isolated hip-adductor strength and pelvic control.

View instructionsAll exercises
Back to all exercises
Bench Hip Adduction demonstration

Exercise overview

Training details

AdductorsCore

Equipment

Bench

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your side on the bench with your top leg supported and your bottom leg free to move.
  2. 02Brace your trunk and stack your hips and shoulders without rolling forward or backward.
  3. 03Lift the bottom leg toward the bench by contracting the inner thigh.
  4. 04Pause briefly at the top while keeping your pelvis still and your knee facing forward.
  5. 05Lower the leg slowly, complete the set, and then change sides.

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder