Lying Hip Adduction
How to do it
Starting position
- Lie on your side and support your head with your bottom arm.
- Bend your top leg and place your foot on the floor in front of your bottom leg.
- Keep your bottom leg straight.
Movement
- Slowly lift your bottom leg off the floor.
- Pause briefly at the height where your inner thigh contracts.
- Slowly lower until just before touching the floor.
- Complete the target reps and lie on the other side.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- Keep your body in a straight line so your pelvis does not roll backward.
- If you get greedy with height, your lower back takes over. Even if it is low, feeling the squeeze on the inside is enough.
Exercise info
| Primary muscles |  Adductors |
|---|---|
| Secondary muscles | Hamstrings |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 15–25 reps (one side at a time) |
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Representative exercise: Lying Hip Adduction
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.