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Hips and adductors

Side Lying Adduction

The Side Lying Adduction is a strength exercise with no equipment for your adductors. Share of the load in the Zulta muscle model: adductors 76%, hip flexors 6% and hamstrings (semitendinosus/-membranosus) 6%.

Level: BeginnerEquipment: BodyweightSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Lie on your side on a mat with your bottom leg straight and in line with your body.
  2. Bend your top leg and place that foot flat on the floor in front of the bottom knee.
  3. Rest your head on your lower arm and hold the top ankle or place the top hand on the floor.
  4. Lift the straight bottom leg a few centimetres toward the ceiling, leading with the inside of the heel.
  5. Pause at the top, then lower the leg under control and finish all reps before switching sides.

Tips

  • Keep the bottom leg straight and the toes pointing forward.
  • The range is short: focus on the squeeze at the top.

Common mistakes

  • Rolling the pelvis backward to lift higher.
  • Turning the toes up toward the ceiling.
  • Letting the leg drop to the mat between reps.

Muscles worked by the Side Lying Adduction

  • Adductors Primary76%
  • Hip flexors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Stabilizer6%
  • Gluteus medius Stabilizer5%
  • Obliques Stabilizer4%
  • Upper abs Stabilizer3%

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.

Side Lying Adduction alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Side Lying Adduction work?

Mainly the adductors.

Is the Side Lying Adduction good for beginners?

Yes. The Side Lying 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 Side Lying Adduction?

For example the Adductor Machine, Cable Hip Adduction and Lying Hip Adduction. They train mostly the same muscles, some with different equipment.

How do you make the Side Lying Adduction harder?

Add weight or reps, or move on to the Copenhagen Adduction.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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