Side-lying Hip Adduction



  • Lay on your right side with your hips stacked vertically and stabilize yourself by putting your top hand on the floor. Bend your left leg, then place it flat on the floor behind your right leg.

  • Engage your abs, then lift your straight leg up about 8-12 inches, pause, then lower.

  • A mat is helpful.

  • Inner Thighs  Lower Body  Thighs 

  • Abdominals 

  • Iliacus, Psoas major and minor, Quadriceps

  • TIP: Engage your abdominals and keep your entire body still except for your working leg. If you want to challenge your balance, put your top hand behind your head.


Variations for Side-lying Hip Adduction

  • Standing Hip Adduction

    This is a subtle exercise you can do anywhere to engage the inner thighs and keep them long and lean.

  • Side-lying Legs Lift

    Lay on left side, squeeze legs together (knees slightly bent) and lift both into the air. Lower, repeat 10 times and then repeat laying on your right side.

  • Hip Adduction With Squats

    Holding a small medicine ball or simple inflatable 6 inch ball between your knees works your hip adductors' stamina, as they have to stay engaged to prevent dropping the ball.

  • Hip Adduction

    You can use a Fitness Circle, a small ball or even a pillow between your knees to strengthen your inner thighs without a machine or free weights.

 

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