Side Lying Hip Adduction
Expert Advice
Focus on slow, controlled movements and avoid using momentum to lift the leg.
How-to-do Steps
- Lie on your side with your bottom leg straight and top leg bent with foot placed in front of the bottom leg.
- Lift the bottom leg off the ground as high as possible.
- Slowly lower it back down without letting it touch the floor.
- Complete the desired reps before switching sides.
Track Side Lying 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
Side Lying Hip Adduction primarily targets the Quads, with Strength 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
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Side Lying Hip Adduction work?
Side Lying Hip Adduction primarily targets the Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side 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 Side Lying Hip Adduction suitable for beginners?
Yes, Side 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.
