How to Do Multi Hip Adduction

Multi Hip Adduction is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Multi Hip Adduction

  1. 01Stand tall next to a stable support or machine and shift your weight onto the outside leg.
  2. 02Position the moving leg slightly out to the side with the foot flexed.
  3. 03Draw the moving leg across the midline of your body in a slow controlled arc.
  4. 04Squeeze the inner thigh at the peak of the contraction.
  5. 05Return the leg to the starting position without allowing your foot to touch the ground.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Multi Hip Adduction

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.
  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your torso strictly upright and avoid leaning away from the moving leg to ensure the adductors do the work.

Same coaching engine used inside the A90 app

05 / FAQ

Multi Hip Adduction questions

What muscles does Multi Hip Adduction work?

Multi Hip Adduction is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Multi Hip Adduction correctly?

Stand tall next to a stable support or machine and shift your weight onto the outside leg. Position the moving leg slightly out to the side with the foot flexed. Draw the moving leg across the midline of your body in a slow controlled arc. Squeeze the inner thigh at the peak of the contraction. Return the leg to the starting position without allowing your foot to touch the ground.

What is the A90 coach tip for Multi Hip Adduction?

Keep your torso strictly upright and avoid leaning away from the moving leg to ensure the adductors do the work.

Is Multi Hip Adduction suitable for beginners?

Multi Hip Adduction is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Multi Hip Adduction?

No. Multi Hip Adduction is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes multi hip adduction into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime