Lying Hip Adduction
Expert Advice
Keep your movements slow and steady, focusing on using your inner thigh muscles to perform the adduction.
How-to-do Steps
- Lie on your side with your legs extended and stacked on top of each other.
- Support your head with your lower arm or a pillow.
- Lift your upper leg slightly to create space.
- Raise your lower leg towards the upper leg, squeezing your inner thigh.
- Lower the leg back down without letting it touch the floor.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Lying Hip 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 Hip Adduction work?
Lying Hip 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 Hip 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 Hip Adduction suitable for beginners?
Yes, Lying 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.
