Exercise guide
Lying Hip Adduction
- Beginner
- Isolation
- Rep-based
- Lower legs
This isolation exercise targets the adductor group of the inner thigh, improving hip stability and strengthening the muscles responsible for pulling the legs toward the midline. It is highly effective for building unilateral hip strength and pelvic stability without the need for equipment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your body in a straight line.
- Cross your top leg over the bottom leg, placing the top foot flat on the floor in front of your bottom knee.
- Support your head with your bottom arm and place your top hand on the floor in front of your chest for balance.
- Fully extend your bottom leg, keeping it in line with your torso and your foot flexed.
How to do it
- Exhale as you lift your bottom leg toward the ceiling, keeping the knee perfectly straight.
- Raise the leg as high as possible while maintaining a stable pelvis and without rolling your hips backward.
- Pause for one second at the top of the movement to maximize the contraction in the inner thigh.
- Inhale as you slowly lower the leg back to the starting position using a controlled 2-second tempo.
Form checklist
- Keep the bottom foot flexed with toes pointing forward, not toward the ceiling.
- Ensure the bottom knee remains locked and straight throughout the entire set.
- Keep your hips stacked vertically; do not let your top hip roll backward as you lift.
- Maintain a tight core to prevent your lower back from arching or the torso from rocking.
Pro tips
- Focus on leading the movement with your heel rather than your toes to better isolate the adductor fibers.
- Imagine trying to touch the inner part of your ankle to the ceiling to ensure a full range of motion and peak contraction.
Make it harder
- Add ankle weights to the bottom leg to increase resistance.
- Perform small, controlled pulses at the top of the range of motion to increase time under tension.
Frequently asked
- What muscles does the lying hip adduction work?
- The lying hip adduction primarily targets the adductors, and also works the glutes as secondary muscles.
- What equipment do you need for the lying hip adduction?
- The lying hip adduction requires no equipment — just your body weight.
- Is the lying hip adduction good for beginners?
- Yes. The lying hip adduction is a beginner-friendly movement and a strong foundation to build on.