Side-Lying Hip Adduction Hold

Muscles worked by the Side-Lying Hip Adduction Hold

Primary

AdductorsHip Adductors

Also called: hip adductors, inner thigh, adductor muscles, groin.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Side-Lying Hip Adduction Hold

1. Lie on one side with the bottom leg straight and the top leg crossed over it, foot flat on the floor.
2. Support the head on the lower arm and keep the hips stacked vertically.
3. Lift the bottom leg as high as it will go with the knee straight and the toes pointing forward.
4. Hold that lifted position for the prescribed time without rolling the hips back.
5. Lower the leg under control and repeat on the other side.

Form tips

• The range is short; a few centimetres of lift with a still pelvis beats a big swing.
• Keep the lifted leg in line with the torso rather than drifting forward.
• Press the top foot lightly into the floor if you need to steady the position.

At a glance

Side-Lying Hip Adduction Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Hip Adduction
• Side Lying Hip Adduction
• Banded Adductor Stretch
• Banded Standing Hip Adduction
• Bench Adductor Stretch
• Butterfly Stretch
• Garland Pose
• Happy Baby Pose

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "side-lying-hip-adduction-hold",
  "name_en": "Side-Lying Hip Adduction Hold",
  "name_de": "Side Lying Hip Adduktion Halt",
  "name_es": "Aducción de Cadera Acostado de Lado Isométrica",
  "description_en": "The top of the side-lying inner-thigh raise held for time: lying on one side with the top leg crossed over and the bottom leg lifted off the floor by the adductors.",
  "description_de": "Der obere Punkt des seitlichen Innenschenkel-Hebens, statisch gehalten: in Seitlage ist das obere Bein überkreuzt abgestellt, während die Adduktoren das untere Bein oben halten.",
  "description_es": "La parte alta de la elevación de cara interna del muslo mantenida en el tiempo: tumbado de lado con la pierna superior cruzada por delante y la pierna inferior separada del suelo por los aductores.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "adductors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "hip-adduction",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie on one side with the bottom leg straight and the top leg crossed over it, foot flat on the floor.",
    "Support the head on the lower arm and keep the hips stacked vertically.",
    "Lift the bottom leg as high as it will go with the knee straight and the toes pointing forward.",
    "Hold that lifted position for the prescribed time without rolling the hips back.",
    "Lower the leg under control and repeat on the other side."
  ],
  "instructions_de": [
    "Leg dich auf die Seite, das untere Bein gestreckt, das obere Bein überkreuzt mit flachem Fuß am Boden.",
    "Stütz den Kopf auf dem unteren Arm ab und halte die Hüften senkrecht übereinander.",
    "Heb das untere Bein mit gestrecktem Knie so hoch wie möglich, die Zehen zeigen nach vorn.",
    "Halte diese angehobene Position für die vorgegebene Zeit, ohne die Hüfte nach hinten zu rollen.",
    "Senk das Bein kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
  ],
  "instructions_es": [
    "Túmbate de lado con la pierna inferior estirada y la superior cruzada por encima, con el pie apoyado en el suelo.",
    "Apoya la cabeza sobre el brazo inferior y mantén las caderas apiladas en vertical.",
    "Eleva la pierna inferior todo lo que puedas con la rodilla estirada y los dedos del pie al frente.",
    "Mantén esa posición elevada durante el tiempo indicado sin rodar la cadera hacia atrás.",
    "Baja la pierna de forma controlada y repite del otro lado."
  ],
  "tips_en": [
    "The range is short; a few centimetres of lift with a still pelvis beats a big swing.",
    "Keep the lifted leg in line with the torso rather than drifting forward.",
    "Press the top foot lightly into the floor if you need to steady the position."
  ],
  "tips_de": [
    "Der Bewegungsradius ist kurz - ein paar Zentimeter mit ruhigem Becken schlagen jedes große Schwingen.",
    "Halte das angehobene Bein in einer Linie mit dem Oberkörper, statt es nach vorn wandern zu lassen.",
    "Druck den oberen Fuß leicht in den Boden, wenn du die Position stabilisieren musst."
  ],
  "tips_es": [
    "El recorrido es corto: unos pocos centímetros con la pelvis quieta valen más que un balanceo amplio.",
    "Mantén la pierna elevada en línea con el torso en lugar de dejar que se vaya hacia delante.",
    "Presiona ligeramente el pie superior contra el suelo si necesitas estabilizar la posición."
  ],
  "met": 3.5,
  "images": {
    "flat": {
      "main": "images/flat/side-lying-hip-adduction-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "side-lying-hip-adduction-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.