Exercises

Side-lying hip adduction

Lift the lower leg a short distance while the upper leg supports you.

Person lying on their side with the lower leg straight and slightly lifted, and the bent upper leg planted in front.

No equipment · Mat

Source: Oxford University Hospitals · Inner Thigh Strengthening (PDF)

Step by step

  1. Lie on your side with your head supported and lower leg straight.
  2. Bend the upper leg and plant its foot in front of the lower knee.
  3. Lift the straight lower leg slightly, keeping your pelvis still.
  4. Lower slowly. Repeat, then switch sides.

Common mistakes

  • Lifting the upper leg instead.
  • Rolling the pelvis or swinging the leg.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.