Legs · Bodyweight
Side Lying Hip Adduction
How to do the side 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 planted in front of you for support. Keeping your bottom leg straight, lift it up toward the ceiling by squeezing your inner thigh, then lower it slowly. Finish your reps and switch sides.
- 1Feel your inner thigh squeeze to lift the bottom leg
- 2Keep the lifting leg straight with the toes pointing forward
- 3Lower slowly to keep tension on the adductor
Common mistakes
- Do not roll your hips back or forward; stay stacked
- Avoid swinging the leg with momentum
- Do not let the top foot do the work; keep it for balance only
Muscles worked
The side lying hip adduction mainly works the adductors.
- AdductorsPrimary
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the side 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.