Side Lying Hip Adduction

Setup

1. 01Lie on one side with the bottom arm supporting the head.
2. 02Keep the bottom leg straight in line with the torso.
3. 03Bend the top leg and place its foot flat on the floor in front of the bottom thigh.
4. 04Stack the hips vertically and brace lightly.

Execution

1. 01Raise the straight bottom leg off the floor using the inner thigh.
2. 02Lift as high as adduction range allows, usually 15 to 30 centimeters.
3. 03Pause briefly at the top.
4. 04Lower slowly, hovering just above the floor between reps.

Checkpoints

• -The bottom leg stays straight with the ankle in line with the hip.
• -Hips stay stacked; the torso does not roll backward.
• -Effort is felt along the inner thigh of the working leg.
• -The leg hovers between reps rather than resting.

Common mistakes

• -Bending the bottom knee to make the lift easier.
• -Rolling the top hip backward to cheat range.
• -Lifting with momentum instead of a controlled squeeze.
• -Letting the foot turn up instead of keeping it neutral.