Side-Lying Adductor Leg Raise
Sculpt & strengthen your inner thighs! This targeted move isolates your adductors for a toned, powerful lower body.
The Side-Lying Adductor Leg Raise mainly works the hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Side-Lying Adductor Leg Raise Muscles Worked
Primary
Hip Adductors
Secondary
Obliques
Side-Lying Adductor Leg Raise Variations and Alternatives
How to do the Side-Lying Adductor Leg Raise
Lie down on your side, ensuring your body is in a straight line from head to heels. The bottom leg should be straight with the top leg bent, resting the foot flat on the floor in front of the bottom leg.
Support your head by resting it on your bottom arm or on a workout mat. Place your top hand on the ground in front of you for additional support and balance.
Engage your core to stabilize your torso throughout the movement.
Slowly raise your bottom leg upward as high as you can while keeping it straight. Your inner thigh should be facing upwards, and you should focus on contracting these muscles as you lift your leg.
Hold the lift for a brief moment, then slowly lower your leg back down to the starting position without letting it rest on the floor. This completes one repetition.
Perform the desired number of repetitions, then switch sides and repeat the exercise with the other leg.
To ensure muscle balance and symmetry, aim to perform the same number of repetitions on each side.
Remember to maintain smooth and controlled movements throughout the exercise. Avoid using momentum or allowing your torso to roll forward or backward during the leg lifts.
---
Side-Lying Adductor Leg Raise FAQs
What muscles does the Side-Lying Adductor Leg Raise work?
The Side-Lying Adductor Leg Raise 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 Side-Lying Adductor Leg Raise?
None. The Side-Lying Adductor Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Adductor Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Adductor Leg Raise variations and alternatives?
Similar exercises include the Side-Lying Assisted Adductor Stretch, Bodyweight Side-Lying Inner-Thigh Up-Down, Inner-Thigh Pulse and Side-Lying Abductor Leg Raise.
Training calculators
Work out the numbers behind your training before your next session.