Beginner
SIDE LYING HIP ADDUCTION (MALE)
Upper legs
Body Part
Adductors
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Adductors
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie on your side with your legs straight and stacked on top of each other.
2
Step:2 Place your bottom arm under your head for support.
3
Step:3 Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
4
Step:4 Pause for a moment at the top, then slowly lower your leg back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
