Hip - Adduction
Expert Advice
Keep your movements controlled and avoid any jerky motions to prevent injury. Ensure your body is properly aligned and that you engage your core for stability.
How-to-do Steps
- Lie on your side with your body in a straight line.
- Stack your legs on top of each other.
- Lift your top leg slightly, keeping it straight.
- Bring your top leg down and across your bottom leg, moving it toward the midline of your body.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Track Hip - Adduction in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Hip - Adduction primarily targets the Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Hip - Adduction work?
Hip - Adduction primarily targets the Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Hip - Adduction?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Hip - Adduction suitable for beginners?
Yes, Hip - Adduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
