Hip Adduction (Bodyweight)
Also called Side-Lying Hip Adduction, Side-Lying Inner Thigh Raise, Bodyweight Hip Adduction
How to do it
Lie on one side with the bottom leg straight and the top leg crossed in front with its foot planted for support. Brace your core and lift the bottom leg from the hip without rolling the pelvis, pause while squeezing the inner thigh, then lower the leg slowly to the floor. Complete the set and repeat on the other side.
Setup
Lie on one side with the head supported, bottom leg straight, and top leg crossed in front with the foot planted. Stack the hips, point the bottom toes forward, and brace the core to keep the pelvis still.
Where you should feel it
Along the inner thigh of the bottom leg, with the core and outer hip helping keep the pelvis stacked. Avoid rolling backward or using momentum.
When to use it
Use for equipment-free unilateral inner-thigh strength, activation, and side-to-side assessment. Perform 12-25 controlled reps per side.