Movement · Hips & Glutes
Double Leg Lift
The Work · Move 6 of 7 · 8–10 each side
Why this one
Lifting both legs together brings the inner thighs into the work too — the adductors lift the bottom leg while the outer hip holds the top.
How to do it
Lie on your side, body in a long line, hips and shoulders stacked. Lift the top leg to hip height, then lift the bottom leg up to meet it, squeezing the inner thighs together. Lower both legs down together with control.
Keep in mind
Squeeze the inner thighs to lift the bottom leg. Keep the waist lifted so you don’t sink into the mat.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →