Lying Bent-Knee Abduction Adduction
Beginner
Expert Advice
Let your feet travel apart with your knees. Keeping your feet together shifts the motion toward hip rotation rather than opening your thighs.
How-to-do Steps
- Lie on your back on the floor with arms beside you, palms down.
- Raise both legs with knees bent, bringing your thighs above your hips.
- Open both thighs sideways together, stopping before your pelvis starts to rock.
- Bring both thighs back together above your hips with control.
- Repeat the opening and closing motion, keeping both feet off the floor.
Common Mistakes
- Knees straighten during openingFix: keep the same knee bend throughout each repetition.
- Lower back arches as legs drift forwardFix: keep your thighs centered above your hips.
Coach Cues
Open both thighs togetherKeep your pelvis stillClose with control
Short reminders to keep in mind during every set.
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Muscles Worked
Lying Bent-Knee Abduction Adduction primarily targets the Quads, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads60%
Glutes40%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Floor support and bent knees make this controlled, unloaded movement straightforward to learn.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Frequently Asked Questions
What muscles does Lying Bent-Knee Abduction Adduction work?
Lying Bent-Knee Abduction Adduction primarily targets the Quads, Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Bent-Knee Abduction Adduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Lying Bent-Knee Abduction Adduction suitable for beginners?
Yes, Lying Bent-Knee Abduction Adduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Lying Bent-Knee Abduction Adduction?
Knees straighten during opening: keep the same knee bend throughout each repetition. Lower back arches as legs drift forward: keep your thighs centered above your hips.
