About this exercise
A bodyweight floor exercise targeting the inner thigh (adductors) by lifting the bottom leg while lying on your side with the top leg bent and foot planted for support, providing isolated adductor work with no equipment needed.
Bodyweight Side-Lying Inner Thigh Raise
Step by step instructions, muscle activation and variants for the Bodyweight Side-Lying Inner Thigh Raise.
EasyInner thighs
How to Perform
- Lie on your side and bend your top leg, placing that foot flat on the floor in front of your bottom knee for support
- Extend your bottom leg straight along the floor
- Engage your core and slowly raise the bottom leg off the floor, keeping it straight
- Lift as high as you comfortably can while maintaining a straight line in the leg
- Lower the leg back toward the floor with control, stopping just before it touches
- Complete all reps on one side before switching
Muscle Activation
Primary
Inner thighs
Secondary
Core
Common Mistakes
Common mistakes content is coming soon.
About the Bodyweight Side-Lying Inner Thigh Raise
The Bodyweight Side-Lying Inner Thigh Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.