Hip Adduction (Side Lying) Exercise


The Hip Adduction (Side Lying) Exercise will work your hips and groin.

This movement is an adduction of the hip – moving the thigh inwards with the hip straight – a medial movement towards the midline of the body.

The Hip Adduction (Side Lying) Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.


Figure 1.  Hip Adduction (Side Lying) Exercise Video.



  • Start by lying on your side, your abdominal muscles engaged, with your head resting on your bottom arm, your bottom leg straight.  Bend your top top leg and place your foot on the ground in front of your bottom knee, holding it in place with your top hand.
  • Lift your bottom leg towards the ceiling, keeping your toes pointed straight ahead.
  • Return to the starting position and repeat for the desired number of repetitions.
  • Switch sides and repeat.


Keep your torso solid and your abdominal muscles engaged throughout this movement.  Lift your leg by using the inside of your hip in your bottom leg.  Your feet should stay parallel to the ground throughout the movement.

You should feel it working the groin of your bottom leg.


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