Upper Legs Exercise · Body Weight

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Side Lying Hip Adduction (male)

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.

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Category

Upper Legs

Equipment

Body Weight

Target

Adductors

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Side Lying Hip Adduction (male)

1. Lie on your side with your legs straight and one stacked on the other.
2. Tuck your bottom arm under your head for support.
3. Activate your inner thigh muscles and raise your top leg as high as you can without rotating your hips or leaning back.
4. Hold briefly at the top, then slowly lower the leg back to start.
5. Repeat for your desired reps, then switch to the other side.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Side Lying Hip Adduction (male) mainly targets your Adductors, with your Glutes helping support the movement, along with your Hamstrings.

More Upper Legs Exercises

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More Adductors Exercises

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

FAQ

What muscles does the Side Lying Hip Adduction (male) work?

The Side Lying Hip Adduction (male) mainly works your adductors. It also helps strengthen your glutes and hamstrings. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Side Lying Hip Adduction (male)?

You do the Side Lying Hip Adduction (male) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Side Lying Hip Adduction (male)?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Side Lying Hip Adduction (male)?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.