Exercise guide
Bodyweight Side Lying Leg Adduction
- Beginner
- Isolation
- Rep-based
- Lower legs
This isolation exercise specifically targets the adductor group on the inner thigh of the bottom leg, improving hip stability and medial leg strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your body in a straight line.
- Prop your head up with your bottom hand or rest it on your extended bottom arm.
- Cross your top leg over the bottom leg, placing the top foot flat on the floor in front of your bottom knee.
- Extend the bottom leg fully, keeping it in line with your torso with the foot flexed.
How to do it
- Exhale as you lift the bottom leg toward the ceiling, keeping the knee locked and the leg straight.
- Lift as high as your range of motion allows without tilting your pelvis.
- Inhale as you slowly lower the leg back down, stopping just before it touches the floor to maintain constant tension.
- Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).
Form checklist
- Keep the bottom leg perfectly straight throughout the entire set.
- Ensure your hips remain stacked vertically; do not let the top hip roll backward.
- Keep your core engaged to prevent your torso from rocking.
- Focus the effort on the inner thigh rather than using momentum to swing the leg.
Pro tips
- To maximize muscle fiber recruitment, slightly rotate your bottom heel toward the ceiling.
- Imagine pulling the leg up from the groin rather than lifting from the foot to enhance the mind-muscle connection.
Make it harder
- Add a 3-second isometric hold at the top of every repetition.
- Perform small 'pulses' at the top 10% of the range of motion after completing your full-range reps.
Frequently asked
- What muscles does the bodyweight side lying leg adduction work?
- The bodyweight side lying leg adduction primarily targets the adductors, and also works the glutes as secondary muscles.
- What equipment do you need for the bodyweight side lying leg adduction?
- The bodyweight side lying leg adduction requires no equipment — just your body weight.
- Is the bodyweight side lying leg adduction good for beginners?
- Yes. The bodyweight side lying leg adduction is a beginner-friendly movement and a strong foundation to build on.