Lying Bent-Knee Hip Adduction
Beginner
Expert Advice
The inward return is the working phase. Think of drawing your inner thighs together rather than pushing through your feet.
How-to-do Steps
- Lie on your back with knees bent and arms resting alongside your torso.
- Place your feet together or close together on the floor.
- Let both knees open outward together, keeping your pelvis resting on the floor.
- Bring both thighs inward until your knees point toward the ceiling again.
- Repeat the opening and closing motion smoothly for the prescribed repetitions.
Common Mistakes
- Knees drop outwardFix: slow the opening instead of letting gravity pull them down.
- Groin pinches at the bottomFix: use a smaller opening range.
Coach Cues
Inner thighs togetherKeep your pelvis heavyControl the opening
Short reminders to keep in mind during every set.
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Muscles Worked
Lying Bent-Knee Hip Adduction primarily targets the Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Floor support and unloaded, bent-knee motion require minimal strength, balance, or movement skill.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Lying Bent-Knee Hip Adduction work?
Lying Bent-Knee Hip Adduction primarily targets the Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Bent-Knee Hip 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 Hip Adduction suitable for beginners?
Yes, Lying Bent-Knee Hip 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 Hip Adduction?
Knees drop outward: slow the opening instead of letting gravity pull them down. Groin pinches at the bottom: use a smaller opening range.
