Primary muscles: Inner thighs
Secondary muscles: Glutes, core, thighs, hips
Equipment: Step, box
INNER THIGH RAISE TO PLANK INSTRUCTIONS
1. Start in a side plank position with your right shoulder over your elbow, place your left foot on top of a box and bend your right leg back.
2. Squeeze the inner left thigh and lift your hip off the mat.
3. Bring your hip down, without letting it touch the floor, and then bring it back up until your body is in a straight line.
4. Repeat and then switch sides.
PROPER FORM AND BREATHING PATTERN
Keep your upper body stable, engage your core and maintain your top leg straight. Breathe out as you squeeze the inner thigh and lift the hip off the mat. Breathe in as you slowly lower the hip and return to the starting position.
The inner thigh raise to plank targets and activates the inner thighs and helps build muscle strength. This exercise also works the deep abdominal muscles and helps to tone your thighs, glutes and hips.
SETS AND REPS
This is an advanced move so practice doing side plank hip lifts and the reverse clamshell first. Once you’re ready to advance, add 2 or 3, 30-second sets of the inner thigh raise to plank to your lower body workouts.
To calculate the number of calories burned doing the inner thigh raise to plank, enter your weight and the duration of the exercise: