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Adductors · Beginner

Lying Hip Flares

Supine active hip-opening drill moving the knees outward and back under control.

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Lying Hip Flares demonstration

Exercise overview

Training details

AdductorsAbductorsGlutes

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the hips and knees bent and the feet planted close together.
  2. 02Brace the trunk lightly and keep the pelvis level against the floor.
  3. 03Allow both knees to open outward from the hips while the feet remain together.
  4. 04Move only through the range that keeps the lower back and pelvis controlled.
  5. 05Bring the knees back together slowly and repeat without bouncing or forcing the hips.

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Variations

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

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Alternatives

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