Hip Adduction
Hip adduction as a body weight exercise tends to be used in rehab situations to strengthen the groin muscles after injury.
Teaching points
- Lay on your side on the floor, with the top leg either bent so that the foot is on the floor behind the knee of the bottom leg, or raised on an object as shown.
- Lift the bottom leg off the floor as high as possible, keeping the knee straight.
- Slowly lower the leg back to the starting position.
Variations & progressions
- Add an ankle weight to increase the resistance.
Muscles worked
- Adductor Brevis.
- Adductor Longus.
- Adductor Magnus.
- Pectineus.
- Gracilis.
Alternative exercises
- Hip adduction with a resistance band.
- Inner thigh machine.
- Inner thigh with a swiss ball.
Related injuries
- Groin strains.
- Inflammation of the groin muscles.
