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One move

Side-Lying Adductor Raise

Strength Stability Lower body

How to read ahead. Do to go one move at a time.

Lie on your side and slowly lift the bottom leg upward against gravity. Classic, joint-friendly isolation for the inner thighs.

Option. Bend the top knee and plant the foot for extra stability. Add a light ankle weight or slow the tempo only when the movement feels easy.

Show the steps
  1. 1

    Lie on your side with legs stacked, head resting on your bottom arm or a pillow.

  2. 2

    Keep hips stacked and core gently braced so your torso stays still.

  3. 3

    Point the toes of the bottom leg slightly up and slowly lift that leg a few inches off the floor.

  4. 4

    Pause and squeeze the inner thigh at the top.

  5. 5

    Lower with control — no dropping.

  6. 6

    Complete all reps on one side before switching.

Side-Lying Adductor Raise

  • Wakes up sleepy inner thighs without any jumping or impact
  • Builds the stability that keeps your knees happy on everyday moves
  • Perfect low-key starter that still delivers a real burn

Side-Lying Adductor Raise

Lower body

Move type

Strength Stability

Targets

Inner thighs Adductors

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The exercises on this website are general fitness ideas, not medical advice. Listen to your body, ease off if something feels sharp or wrong, and stop if you feel dizzy, faint, or short of breath. Talk to a doctor if you have any concerns.

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