Instructions

1

Start in a prone plank position with hands shoulder-width apart, shoulders directly over wrists, body in a straight line from head to heels, core engaged and neutral spine maintained throughout.

2

Maintain a stable plank position with weight distributed evenly through hands and toes. Engage core muscles and keep glutes tight to prevent hip sagging or hiking.

3

Slowly lower one leg by flexing at the hip while keeping the extended leg straight and hovering just above the ground. The lowering phase should be controlled and deliberate.

4

Extend the leg back to the starting plank position by contracting the core and hip flexors, returning to neutral spine alignment. Alternate legs in a controlled manner or complete all reps on one side before switching.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Side Lying Hip 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

Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Improves overall Hips stability and proprioception during heavy loads.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Control the eccentric (lowering) phase of the Side Lying Hip Adduction for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Side Lying Hip Adduction
Cable Side Lying Hip Adduction
Banded Side Lying Hip Adduction

Beginner Tips

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

Side Lying Hip Adduction