Inner-Thigh Leg Lift
The Inner-Thigh Leg Lift mainly works the hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Inner-Thigh Leg Lift Muscles Worked
Primary
Hip Adductors
Secondary
Obliques; Abdominals (rectus abdominis)
How to do the Inner-Thigh Leg Lift
Setup
Begin by lying on your side on a mat, propping your upper body up on your forearm, with your elbow positioned directly under your shoulder.
Bend the top leg and place your foot flat on the floor behind your bottom leg.
Extend the bottom leg straight out, keeping your foot flexed or pointed as instructed.
Execution
Engage your core to stabilize your torso and prevent your hips from rocking.
Exhale as you lift the bottom leg upward toward the ceiling, maintaining a straight knee. Focus on using your inner thigh to initiate the lift.
Pause at the top of the movement, then slowly lower the leg back down with control, stopping just before it touches the floor.
Complete all repetitions on one side before switching to the other.
Key Tips
Keep your hips stacked and vertical; avoid leaning backward or rolling forward.
Move with slow, controlled motions rather than relying on momentum to lift your leg.
Keep your head in line with your spine, avoiding any tension in your neck.
Inner-Thigh Leg Lift FAQs
What muscles does the Inner-Thigh Leg Lift work?
The Inner-Thigh Leg Lift 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 Inner-Thigh Leg Lift?
None. The Inner-Thigh Leg Lift is a bodyweight exercise, so you can do it anywhere.
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