Inner-Thigh Leg Lift with Overhead Reach

Setup

1. Begin seated on the mat. Place one hand firmly on the floor directly under your shoulder.

2. Bend the bottom knee and place the foot flat on the floor behind you for stability, while the top leg remains extended straight.

Movement

1. Lift: Engage your core and glutes to lift your hips off the floor, forming a straight line if possible, while simultaneously lifting the straight leg for an inner-thigh contraction.

2. Reach: As you lift, sweep your free arm overhead, creating a long line of tension from your fingertips to the extended foot.

3. Rotate: Slowly return the hips toward the mat and sweep the arm back down toward the floor in a controlled motion.

4. Repeat: Maintain steady engagement throughout the entire range of motion.

Tips

• Keep the chest open and avoid collapsing into your shoulder.

• Focus on a slow, controlled tempo rather than using momentum to lift the leg.