Weighted Lying Hip Adduction
The Weighted Lying Hip Adduction primarily works the Adductor Magnus, with secondary activation of the Gluteus Maximus, Gracilis, Pectineus. It is a plate isolation exercise at intermediate difficulty.
The Weighted Lying Hip Adduction is an intermediate isolation exercise performed with plate, following a adduction movement pattern. It primarily targets the Adductor Magnus, with secondary engagement of the Gluteus Maximus, Gracilis, Pectineus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A plate isolation pull exercise targeting the Adductor Magnus.
| Equipment | Plate |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Adduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Adductor Magnus |
| Secondary | Gluteus Maximus, Gracilis, Pectineus |
Muscles Worked
The Adductor Magnus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gluteus Maximus, Gracilis, and Pectineus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Adductor Magnus (adductors)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Pectineus (adductors)
How to Perform
Preparation
- Sit on floor or mat with bar, weight plates loaded on one side.
- Sit on hip with knees bent and place bar on inside of shoe with weight plate beyond foot.
- Holding on to opposite end of bar, lie on side with weighted leg extended out straight and upper leg extended behind.
Execution
- Raise weighted leg up off floor as high as possible while balanciong bar inside of foot and holding onto nearest side of bar.
- Return to floor and repeat.
- Repeat and continue with opposite leg.
Comments
- SeeSpot Reduction MythandROM Criteria.
Tips & Common Mistakes
- Use slow, controlled movement — avoid swinging the limb.
- Maintain a slight bend in the working limb to reduce joint stress.
- Focus on squeezing the inner thigh or groin muscles at the peak of movement.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Adductor Magnus) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.