Bodyweight Side-Lying Inner-Thigh Up-Down
Strengthen your inner thighs with this bodyweight exercise! No equipment needed, just you and focused movements.
The Bodyweight Side-Lying Inner-Thigh Up-Down mainly works the hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Bodyweight Side-Lying Inner-Thigh Up-Down Muscles Worked
Primary
Hip Adductors
Secondary
Abdominals (rectus abdominis); Obliques
Bodyweight Side-Lying Inner-Thigh Up-Down Variations and Alternatives
How to do the Bodyweight Side-Lying Inner-Thigh Up-Down
Lie on your side with your body in a straight line and your head resting on your bottom arm or hand for support.
Place your top hand on the ground in front of your chest for additional support.
Stack your feet or place your top leg in front of your bottom leg for balance.
Engage your core to stabilize your torso throughout the movement.
Lift your bottom leg off the ground using the muscles of your inner thigh. Your leg should lift a few inches up while keeping it straight or slightly bent.
Slowly lower your leg back down without it touching the ground to maintain tension in the adductors.
Repeat the lift for the desired number of repetitions.
Once you have completed your set, switch sides and repeat the exercise with your other leg.
Ensure that the movement is controlled and that you feel the engagement in your inner thigh muscles. Avoid using momentum to lift the leg; rather, focus on deliberate muscular contraction. It's also important to keep your hips and shoulders aligned to prevent rolling forward or backward.
Bodyweight Side-Lying Inner-Thigh Up-Down FAQs
What muscles does the Bodyweight Side-Lying Inner-Thigh Up-Down work?
The Bodyweight Side-Lying Inner-Thigh Up-Down mainly works the hip adductors (inner thighs), with help from the core. The main muscles are the hip adductors.
What equipment do you need for the Bodyweight Side-Lying Inner-Thigh Up-Down?
None. The Bodyweight Side-Lying Inner-Thigh Up-Down is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Side-Lying Inner-Thigh Up-Down go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Side-Lying Inner-Thigh Up-Down variations and alternatives?
Similar exercises include the Side-Lying Assisted Adductor Stretch, Ballerina Foot-Tap Adduction, Side-Lying Adductor Leg Raise and Inner-Thigh Pulse.
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