Exercise guide
Side Lying Hip Adduction Left
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
This isolation exercise targets the adductor group of the inner thigh on the bottom leg, improving hip stability and medial leg strength. It is an effective bodyweight movement for isolating the inner thigh without taxing the rest of the body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your left side on a flat surface with your body in a straight line.
- Prop your head up with your left hand or rest it on your extended left arm for comfort.
- Cross your right (top) leg over your left leg, placing your right foot flat on the floor in front of your left knee.
- Extend your left (bottom) leg fully, flexing your foot so your toes point forward.
How to do it
- Exhale as you lift your left leg toward the ceiling, keeping it perfectly straight throughout the movement.
- Lift as high as your range of motion allows without tilting your pelvis backward.
- 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 2-2 tempo (2 seconds up, 2 seconds down).
Form checklist
- Keep your hips stacked vertically; do not let your top hip roll backward.
- Ensure the bottom leg remains locked at the knee.
- Keep your left foot flexed with the heel leading the movement.
- Maintain a tight core to stabilize your torso against the floor.
Pro tips
- Focus on the 'mind-muscle connection' by visualizing the inner thigh pulling the leg upward.
- Rotate your heel slightly toward the ceiling to further emphasize the adductor magnus.
- Pause for one second at the top of the lift to maximize the peak contraction.
Make it harder
- Add a small, pulsing movement at the top of the range of motion for 10-15 seconds.
- Wear an ankle weight on the left leg to increase the resistance.
Frequently asked
- What muscles does the side lying hip adduction left work?
- The side lying hip adduction left primarily targets the adductors, and also works the glutes and hip flexors as secondary muscles.
- What equipment do you need for the side lying hip adduction left?
- The side lying hip adduction left requires no equipment — just your body weight.
- Is the side lying hip adduction left good for beginners?
- Yes. The side lying hip adduction left is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Adductor StretchBeginner · adductors
- Bent Over Knee Clockwise RotationBeginner · adductors, glutes, and hamstrings
- Cable Squat Side Leg KickIntermediate · adductors, glutes, and hip flexors
- Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps