side lying hip adduction (male)
The side lying hip adduction (male) is a bodyweight exercise targeting the adductors, performed while lying on your side and lifting the top leg upward.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
adductorsLOWER QUADS
Secondary Muscles
gluteshamstrings
Instructions
- Lie on your side with your legs straight and stacked on top of each other.
- Place your bottom arm under your head for support.
- Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
- Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
