Bodyweight Lateral Hip Raise — Groin Adductor Strain Rehab
Builds strength and muscle in the adductors
LegsBeginnerRehabAbduction
At a glance
| Muscles worked | Primary: Adductors. Secondary: Hip abductors, obliques |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Rehab · Abduction |
| Sets & reps | 2 sets × 10-12 reps |
| Estimated calories burned | ~25 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the adductors
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Builds strength and muscle in the adductors
Common mistakes
Rocking the pelvis instead of moving the hip
Make it harder
Add a few reps or a light load
Make it easier
Reduce the range and stay pain-free
Breathing
Steady breathing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.