Adductor Leg Raises

Muscles Targeted

Adductors (inner thigh), with the most demand placed on the bottom leg as it lifts against gravity.

Key Benefits

• Simple isolation drill for the inner thigh
• Easy to progress from beginner to loaded variations
• Builds control through a clean range of motion
• Works well in rehab or general strength routines

Equipment Needed

None to start. You can add a leg weight for extra challenge later.

How to Perform Adductor Leg Raises

1. Lie on your side with the top leg bent and the foot placed in front of the bottom leg.
2. Lift the bottom leg as high as comfortable without rotating your hips.
3. Lower back down under control and repeat.

Progressions shown: prop on elbow, then prop all the way up, then add a leg weight if needed.

Programming Options

• 2–4 sets of 10–20 reps per side
• Slow tempo on the way down to emphasize control
• Add a leg weight once quality reps are easy

More exercises in this collection

Explore other videos in Adductor & Groin Exercises. These movements are related by category, not necessarily direct progressions.

Adductor Ball SqueezeExplore this exercise guideView exercise Adductor Ball Squeeze With Hip FlexionExplore this exercise guideView exercise Adductor Band PulldownExplore this exercise guideView exercise Adductor Plate SlideExplore this exercise guideView exercise