Single-Leg Hip Adduction
Unilateral inner thigh work for balance
LegsIntermediateStrengthAdduction
At a glance
| Muscles worked | Primary: Adductors |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Adduction |
| Sets & reps | 3 sets × 12-15 each leg |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit using one leg on pad
- Step 2: Pull working leg inward
- Step 3: Squeeze inner thigh
- Step 4: Return controlled
- Step 5: Switch legs
Equipment
- Hip adduction machine optional
Coaching tips
Benefits
Unilateral inner thigh work for balance
Common mistakes
Compensating with torso
Make it harder
Slower tempo
Make it easier
Bilateral version
Breathing
Exhale on adduction
Build a workout with this exercise
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Intermediate · 3 sets × 8-10 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.