Side Lying Hip Adduction
Lying on one side with the top foot planted in front, lift the straight bottom leg toward the ceiling with the inner thigh.
How to do it
Setup
On one side, propped on the forearm, top knee bent with the foot on the floor in front of the bottom knee, bottom leg straight.
Steps
- Lift the straight bottom leg as high as it goes.
- Pause at the top, toes pointing forward.
- Lower it slowly without resting on the floor; switch sides after the set.
Common mistakes
Rolling back onto the hip to lift higher: stay on your side. Bottom knee bending: the leg stays straight. Dropping the leg: lower it with control.
Breathing
Exhale lifting, inhale lowering.
