Procaryote
Hip · Strengthening

Side Lying Hip Adduction

Side Lying Hip Adduction, 3 sets, 12 repetitions per leg

Illustration of the Side Lying Hip Adduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per leg

Description: Lie on your side with the bottom leg extended and the top leg bent in front of you for balance. Slowly lift the bottom leg upwards, controlling the movement, then gently lower it back to the starting position.

Tips: Keep your body well-aligned and avoid tilting your pelvis during the movement. Control both the upward and downward phases to maximize muscle strengthening.

Progression: Gradually increase the number of repetitions or add a light ankle weight when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on the side
Clinical goal
Strengthening of the hip adductor muscles
Also known as
Side leg lift, Hip adduction exercise, Bottom leg lift

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Side Plank with Hip AbductionSide plank with hip abduction, 3 sets, hold for 20 seconds per side Side Plank with Isometric Hip AbductionSide plank with isometric hip abduction, 3 sets, hold for 20 seconds per side Single-leg Glute Bridge on BoxSingle-leg glute bridge on box, 3 sets, 8 repetitions per leg Single-leg glute bridge on SwissBall with hip flexionSingle-leg glute bridge on SwissBall with hip flexion, 3 sets, 8 repetitions per leg Single-leg glute bridge on unstable surfaceSingle-leg glute bridge on unstable surface, 3 sets, 8 repetitions per leg, 2-second pause at the top Single-leg Glute Bridge with Isometric AbductionSingle-leg glute bridge with isometric abduction, 3 sets, 8 repetitions per leg, hold 5 seconds in abduction Single-leg Hip Lift with KettlebellSingle-leg hip lift with kettlebell, 3 sets, 8 repetitions per leg Single-leg isometric press against a wallSingle-leg isometric hip press against a wall, 3 sets, hold 20 seconds per leg

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.