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.
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
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Adductor Magnus (adductors)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Pectineus (adductors)
Instructions
- 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.
Alternative Exercises
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