side lying hip adduction (male)
side lying hip adduction (male) exercise guide with muscles, equipment, animation and step-by-step instructions. Target: adductors. Equipment: body weight.
- Target muscle
- adductors
- Muscle group
- glutes
- Body part
- upper legs
- Equipment
- body weight
Secondary muscles
glutes, hamstrings
How to perform
- 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.