Side-Lying Hip Adduction

1. Lie down on your side, making sure your body is in a straight line. Your bottom arm can be extended for stability or you can rest your head on it, while your top arm can be placed on the ground in front of you for balance.

2. Stack your feet on top of each other and bend your top knee, placing the foot of the top leg in front of the lower leg. Ensure the hip of the top leg is directly above the bottom hip.

3. Engage your core and the inner thigh muscles of your bottom leg.

4. Slowly lift your bottom leg off the ground as high as you can while keeping it straight and the rest of your body stable. Do not let your hips roll backward or forward.

5. Hold the leg in the raised position for a brief moment, then lower it back down to the starting position without letting it touch the ground to maintain tension on the muscles.

6. Repeat the movement for the desired number of reps.

7. After completing all reps on one side, switch to the other side and repeat the same number of reps with the opposite leg.

This exercise is typically done without weights, relying on body weight as resistance. To increase the difficulty, ankle weights can be added. It is important to maintain proper form throughout the exercise to ensure maximum effectiveness and to prevent injury.

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