Adduction Leg Lift

HipGroin
Written By David Song

ADDUCTOR LEG LIFT

This is a hip adductor body weight exercise that uses gravity as light resistance. Start by lying down on your side with your top leg bent in front of you. Keep the bottom leg straight and lift it up towards the ceiling as high as possible. Hold for up to 10 seconds while doing a maximal contraction. Slowly lower the leg back down to the floor and repeat as required.

Muscles Involved:

  • Hip Adductors (Adductor Magnus, Adductor Brevis, Adductor Longus)

Related Condtions:

  • Hip Adductor Strain / Groin Strain

  • Pes Anserine Bursitis

  • MCL Tear

Related Exercises

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Adductor Squeeze Elevated Bridge
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Adductor Squeeze Elevated Bridge
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Reverse Pigeon Lift Off
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Reverse Pigeon Lift Off
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Incline Reverse Pigeon
Adductor Longus, Adductor Magnus, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, TFL, Tensor Fascia Latae, Hip Adductor, Hip Adductors, Hip Adductor Stretch, Sartorius, Hip Flexibility, Hip Stretch
Incline Reverse Pigeon
Adductor Longus, Adductor Magnus, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, TFL, Tensor Fascia Latae, Hip Adductor, Hip Adductors, Hip Adductor Stretch, Sartorius, Hip Flexibility, Hip Stretch
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Assisted Butterfly Stretch
hip abduction, Hip Adductor, Hip Adductor Stretch, Hip Stretch, Hip, Hip Flexibility, Adductor Brevis, Adductor Hallucis, Adductor Longus, Adductor Magnus, Hip Adductors
Assisted Butterfly Stretch
hip abduction, Hip Adductor, Hip Adductor Stretch, Hip Stretch, Hip, Hip Flexibility, Adductor Brevis, Adductor Hallucis, Adductor Longus, Adductor Magnus, Hip Adductors
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Adductor Squeeze V-Up
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Adductor Squeeze V-Up
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
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Adductor Squeeze Crunch
Core, Core Strength, Hip Adduction, Hip Adductor, Hip Stability, Groin, Groin Stability, Inner Thigh, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Gracilis, Pectineus, TVA, Transversus Abdominis, Rectus Abdominus, Pelvic Stability, Lumbar Flexion, Lumbar Flexors
Adductor Squeeze Crunch
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Core, Core Strength, Hip Adduction, Hip Adductor, Hip Stability, Groin, Groin Stability, Inner Thigh, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Gracilis, Pectineus, TVA, Transversus Abdominis, Rectus Abdominus, Pelvic Stability, Lumbar Flexion, Lumbar Flexors
Roman Chair Hip Adduction
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Roman Chair Hip Adduction
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Goblet Sumo Squat
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
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Adductor Squeeze Hamstring Bridge
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Adductor Squeeze Hamstring Bridge
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David Song
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