Posted on 6 Comments

Side Lying Hip Adduction

Side Lying Hip Adduction

A great exercise for our glutes and hips. No equipment needed.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the lower leg off the floor. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Inhale and return the leg to your starting position. Repeat.
Due to the limited movement at the hip joint in this direction, the leg need only rise a few inches off the mat/floor.

6 thoughts on “Side Lying Hip Adduction

  1. Very much enjoyed these guidelines, particularly because hip alignment plays a key role in utilizing the core and the glutes. Sometimes we forget that exercises can emphasize multiple muscle groups at once! :)

    1. Thank you!
      Sometimes I think isolation exercises are a myth :)

  2. Thanks for sharing

    1. You´re welcome :)

  3. Thank you for posting this!! I know it may sound silly; however, with my limitations currently this low-impact exercise felt sooooo good to do. You’re a genius, giggles!

    1. Thank you so much!
      I became a fan of low-impact exercises when I got injuried. They never get old-fashioned, and unfortunately we all need some friendly exercises every now and then :)
      I´m happy you enjoy this one!!
      Hugs :)

Penny for your thoughts

This site uses Akismet to reduce spam. Learn how your comment data is processed.