Standing Inner Thigh Raises
Standing inner thigh raises is a bodyweight exercise targeting the adductors through a standing leg raise across the body. The movement improves inner thigh strength and hip adduction mobility while engaging the core and glutes for stability.
How to do it
- Stand upright and hold onto a wall or chair for balance.
- Shift your weight onto one foot and lift the opposite leg slightly off the ground.
- With the raised leg, swing it inward across your body as high as comfortable.
- Return the leg to the starting position and repeat.
- Complete the desired reps on one side before switching.
Form cues
- Hold onto a sturdy wall or chair for balance.
- Keep your torso upright and core engaged.
- Cross your working leg smoothly across your body.
- Control the movement on the way back down.
Breathing: Inhale as you lower or return your leg, and exhale as you lift or cross your leg inward.
Common mistakes
- Leaning the torso sideways because it shifts focus away from the inner thigh muscles.
- Using momentum to swing the leg because it reduces muscle activation and control.
- Rushing through the reps because slow and controlled movement is key for stability.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3 sets × 10–15 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp hip or knee discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working your inner thigh muscles and helping stabilize your hips and core.
Do I need any equipment?
No equipment is needed, just a wall or chair to help you keep your balance.
How often can I do standing inner thigh raises?
You can safely include them 2 to 3 times a week as part of your lower body or home workout routine.