Lying Floor Abduction Adduction
Expert Advice
Keep your movements slow and controlled, focusing on using your inner and outer thigh muscles rather than momentum.
How-to-do Steps
- Lie on your side with your legs stacked and body in a straight line.
- Lift your top leg up towards the ceiling in an abduction movement.
- Lower your leg back down to the starting position.
- Now, cross your top leg over the bottom leg and lift the bottom leg in an adduction movement.
- Return to the starting position and repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Lying Floor Abduction Adduction primarily targets the Quads, Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads33%
Lats33%
Glutes24%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lying Floor Abduction Adduction work?
Lying Floor Abduction Adduction primarily targets the Quads, Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Floor Abduction Adduction?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lying Floor Abduction Adduction suitable for beginners?
Lying Floor Abduction Adduction is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
