Side Lying Hip Adduction (male)
Also known as: side lying hip adduction
What Side Lying Hip Adduction (male) really gives you is muscle you built on purpose, driven by pure bodyweight leverage.
How to do Side Lying Hip Adduction (male)
- Lie on your side with your legs straight and stacked on top of each other.
- Place your bottom arm under your head for support.
- Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
- Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Side Lying Hip Adduction (male) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Side Lying Hip Adduction (male) Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Side Lying Hip Adduction (male)
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Side Lying Hip Adduction (male) — Frequently Asked Questions
How do you do the Side Lying Hip Adduction (male)?
Lie on your side with your legs straight and stacked on top of each other. Place your bottom arm under your head for support. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Side Lying Hip Adduction (male) work?
The Side Lying Hip Adduction (male) primarily targets the adductors. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Side Lying Hip Adduction (male) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Side Lying Hip Adduction (male) good for beginners?
Yes. The Side Lying Hip Adduction (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Side Lying Hip Adduction (male)?
Try the Lever Seated Hip Adduction, Cable Hip Adduction or the Assisted Side Lying Adductor Stretch. Each trains the adductors with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Side Lying Hip Adduction (male) the same as the side lying hip adduction?
Yes. The Side Lying Hip Adduction (male) is also commonly called the side lying hip adduction. Different gyms and training programs label it differently, but "side lying hip adduction" refer to this same movement.
