Side Lying Hip Adduction Video Guide

Side Lying Hip Adduction Instructions

 1. Setup

- Lie on Your Side: Begin by lying on your side on an exercise mat. Ensure your body is in a straight line from head to toe.

- Head Support: Use your bottom arm to support your head by bending the elbow and resting your head on your hand. Alternatively, you can use a pillow for comfort.

 2. Leg Position

- Top Leg: Bend your top leg and place the foot flat on the floor either in front of or behind the bottom leg. This position provides stability.

- Bottom Leg: Keep your bottom leg straight, with your toes pointed forward or slightly upward.

 3. Engage Your Core

- Core Activation: Tighten your core muscles by drawing your belly button towards your spine. This helps maintain stability and proper alignment throughout the exercise.

 4. Movement

- Lift the Bottom Leg: Slowly lift your bottom leg towards the ceiling, keeping it straight. Focus on using your inner thigh muscles to perform the movement. Lift as high as comfortable without compromising your form.

- Hold Position: Hold the top position for a brief moment, ensuring your leg remains straight and your core engaged.

 5. Controlled Lowering

- Lower the Leg: Gradually lower your bottom leg back to the starting position in a controlled manner. Avoid letting it touch the floor completely to maintain tension in the muscles.

 6. Repetitions

- Repeat the Exercise: Perform 10-15 repetitions on one side. After completing the desired number of reps, switch sides and repeat the exercise with the other leg.

- Sets: Aim for 2-3 sets on each side, depending on your fitness level and goals.

 7. Breathing

- Inhale: Inhale as you prepare to lift your leg.

- Exhale: Exhale while lifting your leg.

- Inhale: Inhale again while lowering your leg back to the starting position.

Side Lying Hip Adduction Tips

- Neutral Spine: Maintain a neutral spine throughout the exercise. Avoid arching your back or letting your hips roll forward or backward.

- Controlled Movements: Perform the movements slowly and with control to maximize muscle engagement and reduce the risk of injury.

- Focus on Inner Thigh: Concentrate on engaging your inner thigh muscles (adductors) to lift and lower your leg, rather than using momentum.

- Comfort and Stability: Adjust the position of your top leg to ensure stability and comfort. Experiment with placing your top foot in front or behind the bottom leg to see which feels best for you.

Incorporate this exercise into your routine to strengthen your inner thighs, improve hip stability, and enhance overall lower body strength.