Side-lying inner thigh lift (Pilates side kick series)

Lying on your side with the top leg crossed in front, you lift and lower the straight bottom leg a few centimetres: endurance for the inner thigh muscles.

Side kick series (Pilates) family

Side-lying inner thigh lift (Pilates side kick series)

Standard option

Lying on your side with the top leg crossed in front, you lift and lower the straight bottom leg a few centimetres: endurance for the inner thigh muscles.

DemandEasy

Equipment requiredFloor space

Muscle focusAdductors · Abs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie on your side, head on the lower arm. Bend the top leg and place its foot on the floor in front of the bottom knee (or rest the top knee on a cushion).
Straighten the bottom leg, foot flexed.
Breathe out and lift the bottom leg a few centimetres, leading with the inside of the thigh.
Breathe in and lower it without touching down.
Finish the set, then switch sides.

Form cues

Lift from the inside of the thigh.
Keep the hips stacked.
Avoid: rolling back, or lifting with momentum.

Practice and cautions

10 to 12 each side. A suggested starting point. No trial has tested this move on its own.

With a groin strain, start with a small lift. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

STOTT PILATES (Merrithew) · Five basic principles: breathing, pelvic and rib cage placement, shoulder blades, head and neck ↗

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Adductors. Also: Abs.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Similar moves

Double straight-leg stretch (Pilates lower lift) demonstrated on the 3D figure

3D demoDouble straight-leg stretch (Pilates lower lift)Advanced · No equipment

Side-lying leg circles (Pilates side kick series) demonstrated on the 3D figure

3D demoSide-lying leg circles (Pilates side kick series)Beginner · No equipment

Chest lift (Pilates curl-up) demonstrated on the 3D figure

3D demoChest lift (Pilates curl-up)Beginner · No equipment

Single-leg kick (Pilates one leg kick) demonstrated on the 3D figure

3D demoSingle-leg kick (Pilates one leg kick)Beginner · No equipment

Wall side leg lift (standing side kick at the wall)Beginner · A wall

Double-leg kick (Pilates double kick)Intermediate · No equipment

Browse more

Questions people ask

What muscles does the Side-lying inner thigh lift (Pilates side kick series) work?

Mainly the adductors, with help from the abs.

What equipment do I need for the Side-lying inner thigh lift (Pilates side kick series)?

No equipment: your body weight and a little floor space.

Is the Side-lying inner thigh lift (Pilates side kick series) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Kneeling side kick (Pilates side kick kneeling).

What is an easier alternative to the Side-lying inner thigh lift (Pilates side kick series)?

Try the Side kick (Pilates side kick series). Both are written steps in the same progression.

How do I make the Side-lying inner thigh lift (Pilates side kick series) harder?

Progress to the Kneeling side kick (Pilates side kick kneeling), or add load, range or slower lowering once your form is solid.