Side Lying Adductor Lift
Plane of Motion
Coronal
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Other Muscles at Play
Objectives
Develop torso and pelvic stabilization while lying on the side, keeping the body steady as the moving leg challenges balance and organization.
Use the co‐contraction of the abdominal and back muscles to support equilibrium as the leg moves, creating a stable central axis.
Connect with the deep internal support system to maintain steadiness in the side‐lying position without collapsing or shifting.
Increase leg‐adductor strength and control to refine the inner‐leg line and support pelvic stability throughout the movement.
Focus on breathing to synchronize the movement.