Side Lying Hip Adduction
- Synergistenmuskeln
- Sartorius
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The side lying hip adduction is a bodyweight strength exercise that targets the inner-thigh adductors — adductor brevis, adductor longus, adductor magnus, gracilis, and pectineous — with assistance from the sartorius. It is an effective isolation movement for building inner-thigh strength, improving hip stability, and rehabilitating the groin.
Side Lying Hip Adduction: So führst du sie aus
- 1Lie on your side on a mat with your body in a straight line, resting your head on your lower arm or on your hand with your elbow bent.
- 2Bend your top leg and place that foot flat on the floor in front of your lower knee to stabilise your hips.
- 3Extend your bottom leg fully, pointing your toes slightly forward or toward the ceiling.
- 4Brace your core to keep your torso still throughout the movement.
- 5Exhale and lift your bottom leg upward as high as you can without rotating your pelvis or arching your lower back.
- 6Pause briefly at the top, squeezing the inner-thigh muscles.
- 7Inhale and slowly lower your leg back to the starting position under control.
- 8Complete all reps on one side, then switch to the other side.
Technik-Tipps
- Keep your hips stacked vertically throughout the set — rolling backward or forward shifts the load away from the adductors.
- Move slowly on the descent; a 2–3 second lower maximises time under tension in the inner thigh.
- Point your toes very slightly toward the ceiling (slight external rotation) to better recruit the adductor magnus and gracilis.
- Place a folded towel under your hip if the bony prominence causes discomfort on a hard floor.
- Add an ankle weight or resistance band just above the ankle once bodyweight feels too easy.
Häufige Fehler
- Rolling the pelvis backward: Letting the hips tilt back as the leg rises reduces adductor engagement and strains the lower back — keep the hips stacked and the core braced.
- Using momentum to swing the leg: Kicking the bottom leg up instead of lifting it in a controlled arc removes tension from the target muscles and increases injury risk.
- Raising the leg too high with compensation: Hiking the hip or side-bending the torso to gain extra range shifts the work to the obliques rather than the adductors.
- Allowing the foot to drop between reps: Letting the leg rest on the floor at the bottom eliminates continuous tension; stop just short of the floor for full muscular engagement.
- Holding the breath: Breath-holding spikes intra-abdominal pressure unnecessarily — exhale on the lift, inhale on the lower.
Häufig gestellte Fragen
What muscles does the side lying hip adduction work?
The primary muscles are the adductor brevis, adductor longus, adductor magnus, gracilis, and pectineous — all located on the inner thigh. The sartorius acts as a synergist, assisting with hip flexion during the lift.
How is side lying hip adduction different from side lying hip abduction?
In abduction you lift the top leg outward, targeting the glutes and hip abductors. In adduction you lift the bottom leg upward, targeting the inner-thigh adductors. The two movements complement each other for balanced hip strength.
How many sets and reps should I do for side lying hip adduction?
For strength and muscle tone, 3 sets of 12–20 reps per side with controlled tempo works well. For rehabilitation, lighter loads and higher reps (15–25) emphasise endurance and joint stability. Rest 45–60 seconds between sets.
Can I do side lying hip adduction every day?
Because the adductors are relatively small muscles with modest recovery demands, daily training is generally tolerable at low volumes. However, allowing at least one rest day per week and monitoring for groin soreness is advisable, especially for beginners.
Is side lying hip adduction good for groin injury rehab?
Yes. The exercise is commonly prescribed in rehabilitation protocols because it isolates the adductors with minimal load and zero impact. Begin with bodyweight and a limited range of motion, then gradually increase range and resistance as pain-free strength returns — always under guidance from a physiotherapist.
