Side Lying Hip Adduction

Adductors HamstringsAbs Isolation Bodyweight

How to do it

Starting position

Lie comfortably on your side on the floor.
Extend your bottom leg straight and rest it on the floor.
Bend your top knee and place it on the floor in front.
Place your hand on the floor to stabilize your upper body.

Movement

Pull the toes of your bottom leg toward your body.
Engage your inner thigh and slowly lift your leg.
Lift your leg until it is parallel to the floor.
Maintain tension and slowly lower your leg to the floor.

Breathing

Exhale as you lift your leg and inhale as you lower it.

Trainer tips

Lift your bottom leg toward the ceiling
Keep your pelvis upright and alternate one side at a time

Cautions

If your pelvis rocks forward and backward, it can cause lower back pain. Lock your torso firmly in place.
Tipping backward
Flailing quickly through the movement

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary muscles	Adductors
Secondary muscles	Hamstrings · Abs
Equipment	Bodyweight
Movement pattern	Isolation
Rep range	10–15 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.