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Adductors · Intermediate

Bench Hip Adduction

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

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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.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSide Lying Hip AdductionRelated variationCopenhagen PlankRelated variationSide Plank Hip Adduction (bent knee)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHip Adduction MachineComparable substituteBall Groin SqueezeComparable substituteCable Hip Adduction

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