Inner Thigh Lift

An isolation exercise targeting the inner thighs performed lying on your side, lifting the top leg to work the adductor muscles.

Instructions

1. Lie on your side on an exercise mat with your body in a straight line.
2. Keep your bottom leg extended and place your top leg over it, with your knee bent at approximately 90 degrees.
3. Rest your head on your arm and place your hand on the floor in front of your body for support.
4. Keeping your bottom leg straight, lift it toward the ceiling as high as you can without rotating your hips.
5. Hold for a brief pause at the top of the movement.
6. Lower your leg back down with control to the starting position.
7. Complete all reps on one side, then switch to the other side.
8. Repeat for the desired number of repetitions.

Tips

• Keep your core engaged to prevent your hips from rolling backward or forward during the movement.
• Move slowly and deliberately through the full range of motion rather than using momentum.
• The movement should be controlled and isolated to the inner thigh; avoid jerky movements.
• For added resistance, wear ankle weights or use a resistance band around your legs.
• Maintain proper body alignment with your shoulders stacked and hips facing forward.
• Focus on squeezing the inner thigh muscles at the top of each rep.