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Bodyweight Standing Hip Adduction
Bodyweight standing hip adduction that isolates inner thigh adductors to build strength and hip stability; ideal for addressing imbalances and improving lower body control.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Adductors
Secondary Muscles
Glutes, Abductors
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAdductors
10/10Adductor Longus, Adductor Magnus
Glutes
5/10Glute Medius
Abductors
3/10TFL
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand upright with feet hip-width apart, hands on hips or a stable support for balance. Engage your core and keep your torso erect.
- Shift weight onto your supporting leg.
- Keeping the working leg straight, slowly lift it across your body toward the midline.
- Squeeze your inner thigh at the peak contraction.
- Pause briefly in the adducted position.
- Lower the leg controllably to the start position without swinging.
- Switch sides after completing reps on one leg.
Coaching Tips
Form Cues
- Squeeze inner thigh hard
- Keep hips level
- Core braced tight
- Leg straight, no bend
- Eyes forward, no twist
Breathing
Inhale as you prepare and lower the leg; exhale as you lift and squeeze the adductors.
Tempo
2-1-2
Range of Motion
Lift the working leg straight across the midline until it nearly touches the supporting leg, maintaining a straight knee and level hips without torso rotation or lean.
Safety
Safety Notes
- Use support if balance is an issue
- Avoid if acute groin strain present
- Stop if sharp pain in hip or groin occurs
- Keep movements controlled to prevent strain
- Ensure stable footing to avoid falls
Spotting
No spotter needed; use a wall or chair for balance support if new to the exercise.
Common Mistakes
- Leaning torso for momentum
- Hiking the hip upward
- Jerky or fast movements
- Allowing knee to bend excessively
- Rotating pelvis with the leg
When to Avoid
- Acute groin or hip injury
- Recent hip surgery
- Severe balance issues
Flexibility Needed
- Adequate hip adduction range without pain
- Basic ankle stability for standing
Build Up First
- Ability to stand on one leg briefly
- Core engagement proficiency
Also known as
Standing Inner Thigh Adduction, Bodyweight Leg Crossover, Standing Adductor Raise
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