Side-Lying Inner Thigh Lift
A side-lying inner thigh lift raises your bottom leg while lying on your side, isolating the adductors on the inside of the thigh.
How it moves
Top foot planted in front, bottom leg straightInner thighs working. A simplified figure, not a full form check.
- Main muscle
- Inner thighs
- Also works
- Mainly this one muscle
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 12 to 20 reps per side
Written by WellPath FusionLast updated · Published
- Lie on your side. Rest your head on your lower arm.
- Move the top leg. Bend your top leg and place that foot flat on the floor in front of your bottom knee, or rest it on a step.
- Straighten the bottom leg. Keep it in line with your body.
- Lift. Raise your bottom leg a few centimetres off the floor, leading with the inside of your heel.
- Lower and switch. Lower slowly, then change sides after the set.
What are the most common mistakes?
- Rolling back. Keep your hips stacked.
- Swinging. The lift is small. Keep it slow.
- Bending the working knee. Keep the bottom leg straight.
How can you make it easier or harder?
Make it easier
Make the lift smaller and pause at the top.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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