Side Lying Hip Adduction

Live Help
(888) 825-3636

ACE Store

GetFit Your trusted source for safe and reliable fitness information.


Side Lying Hip Adduction

Unfortunately your browser does not hava JavaScript capabilities which are required to exploit full functionality of our site. This could be the result of two possible scenarios:

You are using an old web browser, in which case you should upgrade it to a newer version. We recommend the latest version of Firefox.

You have disabled JavaScript in you browser, in which case you will have to enable it to properly use our site. Information on enabling JavaScript.


	Target Body Part:	Butt/Hips, Legs - Thighs
	Primary Muscles:	Adductors
	Secondary Muscles: (Synergists/Stabilizers)	Transverse Abdominus, Gluteus Maximus (glutes), Gluteus Medius/Minimus (Abductors), Quadriceps (quads), Hamstrings
	Equipment Needed:	No Equipment

Simple
Technical

Step 1

Starting Position: Lie on your side on a mat/floor with your legs lengthened straight away from your body with your feet stacked in neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip. Your hips and shoulders should be stacked up and aligned vertically to the floor. Your head should be aligned with your spine. Engage your abdominal muscles to support your spine. Slowly bring your lower leg forward until it lies in front of your upper leg. Both legs remain straight. Both feet are resting on the floor with the feet in neutral position.

Step 2

Upward Phase: Exhale. Gently raise the lower leg off the floor. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be "looking" straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles

Step 3

Downward Phase: Gently inhale and return the leg to your starting position in a slow, controlled manner. After completing your set, roll over and repeat with the opposite leg.
Due to the limited movement at the hip joint in this direction, the leg need only rise a few inches off the mat/floor.

Step 1

Starting Position: Lie on your side on a mat/floor with your legs extended, feet together in neutral position pointing away from your body (at 90 degrees to your shinbone). Keep your lower arm bent and positioned under your head for support while the upper arm rests upon your upper hip. Your hips and shoulder should be aligned vertically to the floor. Your head should be aligned with your spine. Slowly flex (move forward) your lower leg until it lies in front of your upper leg. Rest both feet on the floor and keep both legs extended with feet in neutral position.

Step 2

Upward Phase: Exhale and gently raise the lower leg off the floor while keeping the knee extended and the foot in a neutral position. The hips should remain vertical to the floor (knee of the raised leg should not rotate upward towards the ceiling or downward towards the floor). Continue raising the leg until your hips begin to tilt sideways or until your feel tension develop in your low back or oblique muscles.

Step 3

Downward Phase: Gently inhale and slowly return the raised leg to your starting position in a controlled manner. After completing your set, roll over and repeat with the opposite leg.

Due to the limited movement at the hip joint in this direction, the leg need only rise a few inches off the mat/floor.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.