exercise.id: 3667 Equipo: body weight

side lying hip adduction (male)

exercise.body_part: upper legs exercise.target: adductors Grupo: glutes

exercise.synergist:

glutes hamstrings

exercise.instructions.title exercise.instructions.subtitle

Chinese

侧躺，双腿伸直并叠放在一起。将下臂放在头下方以获得支撑。启动内收肌并尽可能高地抬起上面的腿，但不要旋转臀部或向后倾斜。在顶部暂停片刻，然后慢慢将腿放回起始位置。重复所需的重复次数，然后换边。

🇬🇧 English (Fallback)

Lie on your side with your legs straight and stacked on top of each other. Place your bottom arm under your head for support. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward. Pause for a moment at the top, then slowly lower your leg back down to the starting position. Repeat for the desired number of repetitions, then switch sides.

exercise.cta.title

exercise.cta.desc1 side lying hip adduction (male) exercise.cta.desc2

exercise.cta.button