Side-Lying Hip Adduction

Adductors Tier B for Adductors Bodyweight Isolation Pull

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3sets

15-20reps /side

30srest

~3.1kcal/min

AdductorsB Adductors

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inInner thighs

Inner thighs.

Key cue (the coach says it during the set)“Squeeze the legs together, return slowly.”

Tempo · In 1 s · hold 1 · out 2 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in KneesKnee discomfort. Reduce the range and place the pads above the knees.
Feel it in Front of hipsFront of the hip working. Sit tall and keep the movement slow.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.