Side Lying Inner Thigh Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Side Lying Inner Thigh Raise

Step by step instructions, muscle activation and variants for the Side Lying Inner Thigh Raise.

EasyInner thighs

About this exercise

A side-lying bodyweight exercise that targets the inner thigh by lifting the bottom leg upward against gravity. The move isolates the adductors with minimal joint stress, making it suitable for rehabilitation and muscle activation.

How to Perform

  • Lie on your side with your body straight, resting on your lower arm
  • Bend the top leg and place that foot flat on the floor in front of your bottom knee for stability
  • Keep the bottom leg straight with the foot flexed
  • Lift the bottom leg upward as high as comfortable while keeping it straight
  • Squeeze the inner thigh at the top of the movement
  • Lower the leg slowly back toward the floor without letting it touch
  • Complete all reps, then switch sides

Muscle Activation

Primary
Inner thighs
Secondary
GlutesCore

Common Mistakes

Common mistakes content is coming soon.

About the Side Lying Inner Thigh Raise

The 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.

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