Legs · Bodyweight
Bodyweight Side Lying Inner Thigh-up and Down
How to do the bodyweight side lying inner thigh-up and down, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your side and bend your top leg, planting that foot in front of your bottom leg. Keep your bottom leg straight and raise it off the floor toward the ceiling, then lower it back down with control. Complete your reps and switch sides.
- 1Feel the inner thigh of your bottom leg working as you lift
- 2Keep the lifting leg straight with the toes pointing forward
- 3Stay stacked on your side and brace your core for stability
Common mistakes
- Don't roll backward to help the leg up
- Avoid bending the bottom knee to shorten the range
- Don't let the leg crash down; control the lower
Muscles worked
The bodyweight side lying inner thigh-up and down mainly works the adductors, with the lower abs, obliques, and hip flexors assisting.
- AdductorsPrimary
- Lower AbsSupport
- ObliquesSupport
- Hip FlexorsSupport
- QuadsMinor
- HamstringsMinor
Kovo programs the bodyweight side lying inner thigh-up and down for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.