Lying Abduction Adduction
Expert Advice
Perform the movement in a slow and controlled manner to increase muscle activation in the glutes.
How-to-do Steps
- Lie on your back with your arms at your sides and legs extended upward.
- Slowly lower your legs out to the sides as far as you can while keeping them straight.
- Bring your legs back together, squeezing your inner thighs.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Abduction Adduction primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Abduction Adduction work?
Lying Abduction Adduction primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Abduction Adduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Abduction Adduction suitable for beginners?
Yes, Lying Abduction Adduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
