Exercise guide
Hip - Adduction
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
The side-lying hip adduction is a targeted isolation exercise that strengthens the inner thigh muscles and improves pelvic stability. It is highly effective for building unilateral strength and hip health without the need for specialized equipment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your legs extended and stacked.
- Cross your top leg over the bottom leg, placing the top foot flat on the floor in front of your bottom knee.
- Prop your head up with your hand or rest it on your bottom arm for support.
- Ensure your hips are stacked vertically and your torso is stable.
How to do it
- Exhale as you lift your bottom leg straight up toward the ceiling as high as your range of motion allows.
- Squeeze the inner thigh at the top of the movement for a one-second pause.
- Inhale as you slowly lower the leg back down, stopping just before it touches the floor to maintain tension.
- Maintain a controlled tempo of 2 seconds up and 2 seconds down.
Form checklist
- Keep the working leg perfectly straight throughout the entire set.
- Flex your foot (toes toward shin) to keep the lower leg engaged.
- Avoid rolling your hips backward; keep them stacked vertically.
- Keep your core tight to prevent your torso from rocking during the lift.
Pro tips
- Lead the movement with your heel rather than your toes to maximize adductor recruitment.
- Focus on the mind-muscle connection by visualizing the inner thigh pulling the leg upward toward the midline.
Make it harder
- Add a 3-second isometric hold at the peak of each contraction.
- Perform small, controlled pulses at the top 20% of the range of motion to increase time under tension.
Frequently asked
- What muscles does the hip - adduction work?
- The hip - adduction primarily targets the adductors, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the hip - adduction?
- The hip - adduction requires no equipment — just your body weight.
- Is the hip - adduction good for beginners?
- Yes. The hip - adduction is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Adductor StretchBeginner · adductors
- Bent Over Knee Clockwise RotationBeginner · adductors, glutes, and hamstrings
- Cable Squat Side Leg KickIntermediate · adductors, glutes, and hip flexors
- Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps