Dumbbell Hip Adduction

SIDE LYING DUMBBELL HIP ADDUCTION

The side lying dumbbell hip adduction uses a dumbbell foot strap to strengthen the muscles of the inner thigh. First strap a dumbbell foot strap to the target leg’s foot and lie down on your side with the strapped leg on the bottom side. Bend your top leg forwards for a base of support. 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

  • Gracilis

Related Condtions:

• Hip Adductor Strain / Groin Strain

• Pes Anserine Bursitis

• MCL Tear

Exercise videos