Hips and adductors
Lying Hip Adduction
The Lying Hip Adduction is a strength exercise on a cable machine for your adductors. Share of the load in the Zulta muscle model: adductors 76%, hip flexors 6% and hamstrings (semitendinosus/-membranosus) 6%.
How to do it
- Set a pulley at about knee height when standing, place a mat beside the machine and strap an ankle cuff on your top leg.
- Lie on your side with your feet toward the machine so the cable pulls the top leg up toward the ceiling.
- Rest your head on your lower arm, place the top hand on the floor in front of you and keep both legs straight.
- Let the cable lift the top leg, then press it down toward the bottom leg against the resistance.
- Pause when the legs meet, then let the top leg rise again under control.
Tips
- Keep the hips stacked and the top leg straight.
- Move slowly on the way up so the cable never pulls the leg higher than is comfortable.
Common mistakes
- Rolling forward or back to press the leg down.
- Letting the cable yank the leg up.
- Bending the top knee.
Muscles worked by the Lying Hip Adduction
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling the leg toward the midline isolates the adductor group; pectineus and gracilis assist as hip flexor and knee flexor.
Lying Hip Adduction alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lying Hip Adduction work?
Mainly the adductors.
Is the Lying Hip Adduction good for beginners?
Yes. The Lying Hip Adduction is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lying Hip Adduction?
For example the Adductor Machine, Multi Hip Adduction and Cable Hip Adduction. They train mostly the same muscles, some with different equipment.
How do you make the Lying Hip Adduction harder?
Add weight or reps, or move on to the Copenhagen Adduction.
Log your sets in Zulta
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