Side Lying Hip Adduction

Muscles worked by the Side Lying Hip Adduction

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

1. Lie on your side with your bottom leg straight.
2. Bend your top leg and place its foot flat in front of the bottom thigh.
3. Support your head with your bottom arm.
4. Lift the bottom leg upward toward the ceiling.
5. Lower the leg back down under control.
6. Complete reps on one side, then switch.

Form tips

• Keep your hips stacked vertically to avoid rolling backward.
• Keep the movement slow and deliberate through the short range of motion.
• Pause briefly at the top of each lift.

At a glance

Side Lying Hip Adduction in German & Spanish

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

Related exercises

• Hip Adduction
• Side-Lying Hip Adduction Hold
• 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",
  "name_en": "Side Lying Hip Adduction",
  "name_de": "Side Lying Hip Adduktion",
  "name_es": "Aducción de Cadera Acostado de Lado",
  "description_en": "A side-lying exercise raising the bottom leg against gravity, training hip adduction with body weight alone.",
  "description_de": "Eine Adduktionsübung in Seitenlage, bei der das untere gestreckte Bein gegen die Schwerkraft angehoben wird.",
  "description_es": "Un ejercicio de aducción tumbado de lado que eleva la pierna inferior contra la gravedad para trabajar la cadera con el propio peso.",
  "category": "strength",
  "force_type": "pull",
  "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 your side with your bottom leg straight.",
    "Bend your top leg and place its foot flat in front of the bottom thigh.",
    "Support your head with your bottom arm.",
    "Lift the bottom leg upward toward the ceiling.",
    "Lower the leg back down under control.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Lege dich seitlich hin, das untere Bein gestreckt.",
    "Beuge das obere Bein und stelle den Fuß flach vor den unteren Oberschenkel.",
    "Stütze den Kopf mit dem unteren Arm.",
    "Hebe das untere Bein zur Decke.",
    "Senke das Bein kontrolliert ab.",
    "Führe die Wiederholungen auf einer Seite durch, dann wechsle."
  ],
  "instructions_es": [
    "Acuéstate de lado con la pierna inferior recta.",
    "Flexiona la pierna superior y coloca su pie plano frente al muslo inferior.",
    "Apoya la cabeza con el brazo inferior.",
    "Eleva la pierna inferior hacia el techo.",
    "Baja la pierna con control.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your hips stacked vertically to avoid rolling backward.",
    "Keep the movement slow and deliberate through the short range of motion.",
    "Pause briefly at the top of each lift."
  ],
  "tips_de": [
    "Halte die Hüften übereinander und kippe nicht nach hinten.",
    "Arbeite langsam und ohne Schwung.",
    "Lege das Bein zwischen den Wiederholungen nicht ab."
  ],
  "tips_es": [
    "Mueve solo la pierna; la cadera y el torso quedan quietos.",
    "Sube la pierna sin impulso y baja despacio.",
    "Alinea hombros, cadera y pies antes de empezar a moverte."
  ],
  "met": 3.5,
  "images": {
    "flat": {
      "start": "images/flat/side-lying-hip-adduction-start.webp",
      "peak": "images/flat/side-lying-hip-adduction-peak.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");

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.