Side-Lying Leg Adductions

Muscles Worked

Primary

Hip Flexors / Adductors

Quick Cues

1

Lie on your side

2

Lift bottom leg upward

3

Squeeze inner thigh

4

Lower with control

Equipment Needed

Bodyweight

Lie on your side with your top leg bent and foot placed in front of your bottom leg.
Keep your bottom leg straight.
Raise your bottom leg toward the ceiling.
Lower back down under control.
Complete all reps on one side, then switch.
Repeat for the desired number of repetitions per side.

Common Mistakes

Letting the top leg assist

Not keeping the hips stacked

Rushing through the movement

Pro Tips

Lie on your side and lift your bottom leg toward the ceiling

Keep your top leg still or rest it on a bench

Focus on squeezing the inner thigh to lift

Your Progress

Variations

Cable Adduction

Copenhagen Plank

Machine Adduction