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Exercise handout — move better, feel better.
Side-Lying Hip Adduction
Strengthen inner thigh muscles while lying on side. Supports knee alignment.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- pillow or cushion
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on your side
- Bottom leg straight, top leg crossed over in front
- Head resting on bottom arm or pillow
No image for this step. Follow the written instruction.
Step 1 of 4
Keep bottom leg straight
No image for this step. Follow the written instruction.
Step 2 of 4
Lift bottom leg up toward ceiling
No image for this step. Follow the written instruction.
Step 3 of 4
Feel inner thigh working
No image for this step. Follow the written instruction.
Step 4 of 4
Lower slowly with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Keep leg straight throughout
- Lift only as high as comfortable
- Control the lowering
- Don't roll backward
Common Mistakes to Avoid
- Rolling hips backward
- Bending the lifting leg
- Lifting too quickly
- Not enough range
Safety Information
Generally very safe. Good for groin rehabilitation.
Progressions
Add ankle weight, longer holds at top
Regressions
Smaller range, bent knee
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.