Movement guide
Adductor longus
Superficial inner-thigh muscle that adducts the hip.
01
Side-lying hip adduction
Hip adduction · Bodyweight
Also works
Other adductors, gracilis, pectineus
How to perform +
Lie on your side with the top leg crossed in front for support. Lift the straight lower leg a short distance, then lower.
Keep the pelvis steady and the lower knee facing forward.
Example volume · 2 sets × 10–15 / side