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Exercise 3667 · REF c8f5cSY

Side Lying Hip Adduction (male) exercise animation

Side Lying Hip Adduction (male)

Category
Upper Legs
Equipment
Body Weight
Target
Adductors

Lying on your side and lifting the bottom leg targets the adductors directly, a muscle group that rarely gets trained on its own outside of machine work. It's a useful addition for anyone doing lateral-movement sports, since weak adductors are a common contributor to groin strains. Keep the movement slow and controlled — momentum swings the leg instead of the muscle doing the lifting.

How to Do the Side Lying Hip Adduction (male)

  1. Lie on your side with your legs straight and stacked on top of each other.
  2. Place your bottom arm under your head for support.
  3. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
  4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Side Lying Hip Adduction (male) primarily targets the Adductors, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Adductors Exercises

Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors Butterfly Yoga Pose Butterfly Yoga Pose Body Weight · Adductors Cable Hip Adduction Cable Hip Adduction Cable · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors Side Plank Hip Adduction Side Plank Hip Adduction Body Weight · Adductors

Equipment Alternatives

Don't have body weight? These target the same adductors with different equipment.

Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors Cable Hip Adduction Cable Hip Adduction Cable · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors

FAQ

What muscles does the Side Lying Hip Adduction (male) work?
The Side Lying Hip Adduction (male) primarily targets the adductors, with the glutes and hamstrings assisting.
What equipment do I need for the Side Lying Hip Adduction (male)?
The Side Lying Hip Adduction (male) is done with no equipment — just body weight.
What's a good alternative to the Side Lying Hip Adduction (male)?
If you don't have access to the space or setup it needs, the Assisted Side Lying Adductor Stretch targets the same adductors using assisted instead.