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Side Leg Raises

Side Leg Raises is a beginner bodyweight stretching that mainly works your adductors (inner thighs).

💪 Adductors (inner thighs)🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Side Leg Raises: starting position
Starting position
Side Leg Raises: end position
End position

How to do the side leg raises

  1. Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
  2. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
  3. Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

Muscles worked

Primary: Adductors (inner thighs)

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Side Leg Raises alternatives

Exercises that train the same main muscle, including options with other equipment.

Adductor/GroinBodyweight · IntermediateLying Bent Leg GroinOther · ExpertGroinersBodyweight · IntermediateGroin and Back StretchBodyweight · IntermediateSide Lying Groin StretchBodyweight · BeginnerAdductorOther · Intermediate

FAQ

What muscles does the side leg raises work?

It mainly works your adductors (inner thighs).

How many sets and reps of side leg raises should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the side leg raises good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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