Legs · Bodyweight
Hip - Adduction
How to do the hip - adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hip Adduction
- Mechanic
- Isolation
How to do it
Stand tall and hold a wall or rail for balance. Sweep one leg across the front of your body toward the midline, leading with the inner thigh. Pause at the end, then return with control and repeat. Switch legs after your set.
- 1Draw your leg across your body and feel the inner thigh contract
- 2Keep your pelvis level and your core braced to stay balanced
- 3Return slowly, holding tension through the inner thigh
Common mistakes
- Do not swing your leg or use momentum to move it
- Avoid leaning your torso to drag the leg across
- Do not push into a range that pinches your hip or knee
Muscles worked
The hip - adduction mainly works the adductors, with the quads and glutes assisting.
- AdductorsPrimary
- QuadsSupport
- GlutesSupport
- Upper AbsMinor
Kovo programs the hip - adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.