Exercise guide
Side Lying Hip Adduction
- Beginner
- Isolation
- Rep-based
- Lower legs
- Upper legs
- Waist
This isolation exercise specifically targets the adductor muscles of the inner thigh, improving hip stability and groin strength through a focused range of motion. It is highly effective for strengthening the medial compartment of the thigh using only body weight.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your legs extended.
- Prop your head up with your bottom hand or rest it on your lower arm.
- Cross your top leg over the bottom leg, placing the top foot flat on the floor in front of your bottom knee.
- Ensure your bottom leg is fully extended and aligned with your torso.
How to do it
- Exhale as you lift your bottom leg toward the ceiling, keeping it perfectly straight.
- Lift as high as your range of motion allows while keeping your hips stacked and stationary.
- Inhale as you slowly lower the leg back down, stopping just before it touches the floor to maintain tension.
- Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).
Form checklist
- Keep the bottom knee locked and the leg straight throughout the set.
- Maintain stacked hips; do not let your pelvis roll backward as you lift the leg.
- Keep your core braced to prevent your torso from rocking.
- Ensure the movement comes strictly from the hip joint, not by swinging the foot.
Pro tips
- Flex your foot and lead the movement with your heel to better isolate the adductor fibers.
- Focus on the 'squeeze' at the top of the movement to maximize muscle fiber recruitment.
- Keep your bottom leg hovering slightly off the floor between repetitions to keep the adductors under constant tension.
Make it harder
- Add ankle weights to the bottom leg to increase the resistance.
- Incorporate 10-15 small 'pulses' at the top of the range of motion after completing your full reps.
Frequently asked
- What muscles does the side lying hip adduction work?
- The side lying hip adduction primarily targets the adductors, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the side lying hip adduction?
- The side lying hip adduction requires no equipment — just your body weight.
- Is the side lying hip adduction good for beginners?
- Yes. The side lying hip adduction is a beginner-friendly movement and a strong foundation to build on.
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