Bodyweight Side Lying Inner Thigh-Up And Down

Muscles worked

Setup

1. Lie on your side on a flat surface with your legs extended.
2. Cross your top leg over the bottom leg, placing your top foot flat on the floor in front of your bottom knee.
3. Prop your head up with your hand or rest your head on your extended bottom arm.
4. Straighten your bottom leg completely and flex your foot so your toes point forward.

How to do it

1. Exhale and lift your bottom leg toward the ceiling, keeping it perfectly straight.
2. Lift as high as your range of motion allows without tilting your hips backward.
3. Inhale and slowly lower the leg back down, stopping just before it touches the floor to maintain tension.
4. Perform all reps on one side before switching to the other side.

Form checklist

• Keep your hips stacked vertically; do not let your pelvis roll backward.
• Ensure the bottom knee remains locked and the leg stays straight.
• Maintain a tight core to prevent your torso from swaying.
• Keep the movement slow and controlled, avoiding the use of momentum.

Pro tips

• Focus on leading the lift with your heel to maximize the squeeze in the inner thigh.
• Hold the peak contraction for one second at the top of each rep to increase time under tension.

Make it harder

• Perform small 'pulses' at the top of the movement instead of returning to the floor.
• Add ankle weights to increase the resistance on the adductor muscles.

Frequently asked

What muscles does the bodyweight side lying inner thigh-up and down work?

The bodyweight side lying inner thigh-up and down primarily targets the adductors and obliques, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the bodyweight side lying inner thigh-up and down?

The bodyweight side lying inner thigh-up and down requires no equipment — just your body weight.

Is the bodyweight side lying inner thigh-up and down good for beginners?

Yes. The bodyweight side lying inner thigh-up and down is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
• Hip Circles StretchBeginner · adductors, glutes, hip flexors, and obliques
• Kneeling Adductor Backward StretchBeginner · adductors, glutes, hamstrings, and obliques
• Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques