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Adductors · Beginner

Side Lying Hip Adduction

Side-lying bottom-leg lift isolating the hip adductors while the pelvis remains stacked.

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Side Lying Hip Adduction demonstration

Exercise overview

Training details

AdductorsCore

Equipment

Bodyweight

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on one side with the bottom leg straight and cross the top foot in front of the lower thigh for support.
  2. 02Stack the hips, brace the trunk, and keep the bottom foot pointing forward.
  3. 03Lift the bottom leg toward the ceiling by contracting the inner thigh without rolling the pelvis.
  4. 04Pause briefly at the top while the knee remains straight and the torso stays still.
  5. 05Lower the leg under control, complete the set, and switch 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.

Harder progressionCopenhagen PlankHarder progressionSide Plank Hip Adduction (bent knee)Related variationBand-Assisted Copenhagen PlankRelated variationBent Knee Copenhagen Raise

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Alternatives

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Comparable substituteHip Adduction MachineComparable substituteBall Groin SqueezeComparable substituteCable Hip Adduction

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