Lying Hip Adduction

Instructions

1
Lie supine on a mat or floor with your back flat, head resting on the mat, arms at your sides with palms down for stability, and one leg bent with foot flat on floor while the opposite leg is extended.
2
Position the extended leg in a relaxed starting position parallel to the floor or slightly lower. Ensure your lower back remains in contact with the floor throughout the movement to maintain neutral spine alignment.
3
Lower the extended leg toward the floor in a controlled manner, allowing the leg to descend through hip flexion while keeping the knee slightly bent. The movement should be slow and deliberate, resisting gravity to maintain tension in the working leg.
4
Raise the extended leg back to the starting position by contracting the quadriceps and hip flexors, lifting from the thigh. Return to the initial position with control, completing one repetition before alternating legs or continuing with the same leg.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Rectus Femoris growth, the Lying Hip Adduction stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Femoris, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Lying Hip Adduction
  • Cable Lying Hip Adduction
  • Banded Lying Hip Adduction

Frequently Asked Questions