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Exercises / Thigh & knee

3D athlete for the side-lying inner thigh lift

Side-lying inner thigh lift

Strength
Thigh & knee
Mat

Lift the lower leg toward the upper leg to work the inner thigh.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary.

How much

Start with 2 sets of 8-12 repetitions per side.

Start: Side-lying

Steps

Lie on one side and bend the top leg in front of the lower leg for balance.
Keep the lower knee straight and lift the lower leg a few centimetres.
Lower slowly without rolling the pelvis.

Cues

Lift from the inner thigh
Keep hips stacked

Common mistakes

Rolling backward
Swinging the leg

Used for

Inner-thigh strength
Groin rehabilitation progression

Take care (1)

Use a comfortable hip range; stop if groin or hip pain increases.

Evidence (1)

The adductors draw the thigh toward the midline; laboratory adductor comparisons support graded loading, not a clinical outcome for this exact variant.1 2

Easier

Adductor squeeze (isometric)

Harder

Copenhagen adduction

References (2)

Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Serner A, Jakobsen MD, Andersen LL, Hölmich P, Sundstrup E, Thorborg K. Br J Sports Med. 2014;48(14):1108-1114. EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries