Lying Abduction Adduction

Instructions

1
Lie supine on your back on a flat surface with legs extended, arms at sides with palms facing down for stability, head neutral on the floor
2
Engage your core, press lower back slightly toward floor to maintain neutral spine alignment before initiating movement
3
Lower one leg slowly toward the floor by extending the hip and knee in a controlled manner, maintaining a 90-degree angle at the opposite knee to protect lower back, lower until leg nearly touches or hovers just above floor
4
Lift the lowered leg back up by flexing at the hip and knee, driving through the quadriceps to return to starting position with both legs raised, perform all reps on one side then switch to opposite leg
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Femoris, the Lying Abduction Adduction is an excellent addition to your routine. The mechanics of this Strength, Stretching exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Tensor Fasciae Latae to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Lying Abduction Adduction
  • Cable Lying Abduction Adduction
  • Banded Lying Abduction Adduction

Beginner Tips

If you are new to the Lying Abduction Adduction , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions