Side-Lying Hip Adduction

Also known as: Side Lying Hip Adduction, Lying Hip Adduction, Side-Lying Inner Thigh Raise, Hip Adductor, Bodyweight

Side-Lying Hip Adduction is a isolation strength exercise using body only that trains the adductors.

Open in MyoAmigo →

Primary muscles: Adductors

How to do it

1. Lie on your side with your bottom leg straight and your head resting on your lower arm.
2. Cross your top leg over and plant that foot on the floor in front of your bottom knee.
3. Keeping the bottom leg straight and your toes pointed forward, lift it a few inches off the floor.
4. Lower it slowly, finish the set, then switch sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Side-Lying Hip Adduction from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Adductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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