Legs · Bodyweight
Lying Hip Adduction
How to do the lying 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
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your side with your bottom leg straight and your top leg bent and crossed in front for support. Lift the bottom leg toward the ceiling by squeezing your inner thigh, then lower it slowly without touching down. Finish your reps, then switch sides.
- 1Inner thigh of the bottom leg contracting to lift it
- 2Pelvis stable and stacked so the adductor does the work
- 3Slow, controlled lowering that keeps tension on the inner thigh
Common mistakes
- Don't rock the hips back or use momentum to swing the leg
- Avoid letting the bottom foot rotate; keep it neutral
- Don't rest the leg fully on the floor between reps
Muscles worked
The lying hip adduction mainly works the adductors.
- AdductorsPrimary
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the lying 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.