Adductor Leg Raises
Adductor Leg Raises
Bottom-leg raises in side-lying to directly load the adductors through a controlled, isolated range of motion.
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
- Lie on your side with the top leg bent and the foot placed in front of the bottom leg.
- Lift the bottom leg as high as comfortable without rotating your hips.
- 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