Lying Hip Adduction - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Hip Adduction

Step by step instructions, muscle activation and variants for the Lying Hip Adduction.

EasyInner thighs

About this exercise

Lying Hip Adduction is a bodyweight inner-thigh exercise performed on the floor. Lying on your side, you lift the bottom leg upward against gravity to target the adductor muscles, making it an effective low-impact isolation move for the inner thighs.

How to Perform

  • Lie on your side on the floor with your body in a straight line
  • Rest your head on your lower arm or prop it up with your hand
  • Cross your top leg over the bottom leg, placing the top foot flat on the floor in front of the bottom knee for stability
  • Keep your bottom leg straight and foot flexed
  • Slowly lift your bottom leg as high as comfortable, squeezing the inner thigh
  • Pause briefly at the top, then lower the leg back down with control
  • Complete all reps on one side, then roll over and repeat on the other side

Muscle Activation

Primary
Inner thighs
Secondary
Core

Common Mistakes

Common mistakes content is coming soon.

About the Lying Hip Adduction

The Lying Hip Adduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

90 to 90 switch

Bodyweight · Easy
Inner thighs

90-90 Hip Stretch

Bodyweight · Easy
GlutesInner thighsHamstringsLower back

90-90 Lean

Bodyweight · Easy
GlutesInner thighsHamstringsOuter thighs

90/90 Knee Thrust

Bodyweight · Easy
GlutesInner thighsHamstringsCore