side lying hip adduction (male)
Body part:
upper legs
Equipment:
body weight
Body target:
adductors
Secondary muscles:
- glutes
- hamstrings
Instructions:
- 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.