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 Fit 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.