Exercise guide
Lying Legs Extension Abduction
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
This exercise targets the inner thighs and glutes while requiring significant core stability to maintain a neutral spine. It is an effective isolation movement for improving hip mobility and strengthening the adductor group.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your arms by your sides or tucked under your glutes for lower back support.
- Lift your legs straight up toward the ceiling until they are perpendicular to the floor.
- Engage your core by pressing your lower back firmly into the mat.
How to do it
- Inhale as you slowly lower your legs out to the sides in a wide 'V' shape, keeping your knees locked.
- Exhale as you use your inner thighs to pull your legs back together to the starting position.
- Maintain a controlled tempo, taking 2 seconds to open and 2 seconds to close.
Form checklist
- Keep your lower back glued to the floor throughout the entire range of motion.
- Ensure your legs remain fully extended without bending the knees.
- Avoid letting your legs drop quickly; maintain tension on the adductors.
- Keep your head and shoulders relaxed on the mat.
Pro tips
- Focus on the mind-muscle connection by consciously squeezing your inner thighs as you bring your legs together.
- Flex your feet (toes toward shins) to help maintain leg tension and stability.
Make it harder
- Lower the angle of your legs toward the floor to increase the demand on your lower abdominals.
- Add a pause at the widest point of the abduction to increase time under tension.
Frequently asked
- What muscles does the lying legs extension abduction work?
- The lying legs extension abduction primarily targets the abs, adductors, and glutes, and also works the hip flexors as secondary muscles.
- What equipment do you need for the lying legs extension abduction?
- The lying legs extension abduction requires no equipment — just your body weight.
- Is the lying legs extension abduction good for beginners?
- Yes. The lying legs extension abduction is a beginner-friendly movement and a strong foundation to build on.
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