Hip Adduction, Lying

Starting Position

• lay sideways on the floor or a fitness mat
• place the lower arm below the head
• guide the upper leg back a bit and place the foot on the ground to stabilize the position
• rest the upper hand on the floor in front of your chest

Correct Execution

• lift the lower leg to the ceiling
• the rest of the body is inactive, otherwise you will lose the focus on the adductor
• the foot also does not move during the exercise
• afterwards, lower the leg and repeat this several times
• switch sides and do the same with the other leg

tip for the workout

• the adductor exercise becomes more effective, if you use weight cuffs or a resistance band
• you also can put a dumbbell on the lower thigh
  • you need to put the trained thigh a bit more forward and balance your body weight on the bottom
  • adhere the dumbbell during the exercise