# Side-Lying Hip Adduction

URL: https://heatsy.app/ex/side-lying-hip-adduction

Also known as: Lying Side Hip Adduction, Side Hip Adduction, Side-Lying Leg Raise Inner Thigh, Bottom Leg Raise

Body region: Legs

## Muscles

- Main: Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis
- Helps: Pectineus
- Holds: Transversus Abdominis, Gluteus Medius

## Technique

1. Lie on your side with the top leg bent and its foot on the floor in front of you; the bottom leg stays straight.
2. Lift the bottom leg up toward the ceiling a few inches.
3. Lower it slowly without resting on the floor and repeat; switch sides.

### Cues

- Keep the hips stacked and the body in line.
- Point the toes forward.

### Common mistakes

- Rolling the hips backward.
- Swinging the leg up with momentum.

## Alternatives

- [Adductor Slide](https://heatsy.app/ex/adductor-slide)
- [Ball Squeeze Adduction](https://heatsy.app/ex/ball-squeeze-adduction)