Thigh Fly
Lie on your side with your body in a straight line, legs stacked, and head supported by your arm or hand. Engage your core to stabilize your torso and keep your hips stacked, avoiding rolling forward or backward.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus medius
- gluteus minimus
- tensor fasciae latae
Secondary muscles
- obliques
- quadratus lumborum
Target muscles
- glutes
- hips
- legs
How to perform
- 1
Lie on your side with your body in a straight line, legs stacked, and head supported by your arm or hand.
- 2
Engage your core to stabilize your torso and keep your hips stacked, avoiding rolling forward or backward.
- 3
Slowly lift your top leg straight up towards the ceiling, leading with your heel, until you feel a contraction in your outer hip.
- 4
Ensure the movement comes from your hip, not your lower back, and avoid lifting higher than hip height.
- 5
Pause briefly at the top, then slowly lower your leg back down with control to the starting position.
- 6
Complete all repetitions on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
