How to do the Side Lying Hip Adduction (male)
Side Lying Hip Adduction (male) is a beginner multi-joint compound pushing exercise targeting the Adductors in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Side Lying Hip Adduction (male) demonstration · © GymiaFit
Side Lying Hip Adduction (male) at a glance
- Primary muscles
- Adductors
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Side Lying Hip Adduction (male) step by step
- 1Lie on your side with your legs straight and stacked on top of each other.
- 2Place your bottom arm under your head for support.
- 3Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
- 4Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch sides.
Side Lying Hip Adduction (male) — questions
What muscles does the Side Lying Hip Adduction (male) work?
The Side Lying Hip Adduction (male) primarily targets the Adductors. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Side Lying Hip Adduction (male)?
None — the Side Lying Hip Adduction (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Side Lying Hip Adduction (male) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Side Lying Hip Adduction (male)?
Butterfly Yoga Pose, Assisted Side Lying Adductor Stretch, Cable Hip Adduction train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Side Lying Hip Adduction (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.