Side-Lying Hip Adduction
Lifting the bottom leg while lying on your side - isolates the inner-thigh adductors that stabilise the pelvis in running.
Equipmentbodyweight
Musclesadductorships
Setup
Lie on your side with your bottom leg straight. Bend the top knee and place that foot flat on the floor in front of the bottom knee, or rest it on a low block.
How to do it
- Keeping the bottom leg straight and the foot flexed, lift it toward the ceiling.
- Pause at the top for a second, feeling the inner thigh work.
- Lower slowly without letting the leg rest on the floor between reps.
- Keep the hips stacked and the torso still - only the bottom leg moves.
Common mistakes
- Rolling the hips backward to lift the leg higher.
- Swinging the leg with momentum instead of a controlled lift.
- Letting the foot go floppy - keep it flexed so the leg stays straight.
Scale it
Easier: Smaller range of motion, or rest the top foot on a block for balance.
Harder: Add an ankle weight or a light band around the ankles, or slow each lower to 3 seconds.