Fysiqal

Isolation · Beginner

Side-Lying Hip Adduction

Isolation isolation exercise using bodyweight.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Unilateral
Main plane
Frontal

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How to do the Side-Lying Hip Adduction

Cues reviewed by Kwabena Osei on

Setup

Lie on your side, bottom leg straight, top leg bent with the foot planted on the floor in front of it for support, resting on your forearm.

  1. Keeping your bottom leg straight, raise it up off the floor toward your top leg -- the straight-knee position recruits the gracilis more fully than a bent-knee version.

  2. Lower under control back down without resting on the floor between reps.

Common mistakes

  • Rotating the hips/torso backward to help lift the leg instead of isolating the adduction at the hip.

  • Letting the leg drift into flexion (toward the front) instead of raising it straight up toward the top leg.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip adductionprimary action

    Adductor longus (prime mover, high emphasis); Gracilis (synergist, moderate emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.