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Squat Bodyweight Beginner Video

How to do the Straight Leg Adduction with Foot Flexion

Primary: Quads.

Inner thigh and calf work.

Demo video: Straight Leg Adduction with Foot Flexion · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Bring straight leg across midline.

  2. 2

    Flex your foot.

  3. 3

    Feel the inner thigh work.

Coaching cues

  • Maintain proper form

Sets, reps and where it fits

Muscle

3–4 × 12–16

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–16

rest 45–60 s

Impact: low Knee stress: moderate Spine load: moderate Home-friendly

Straight Leg Adduction with Foot Flexion alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Bodyweight SquatBodyweight · beginner Chair SquatBodyweight · beginner Wall SitBodyweight · beginner Jump SquatBodyweight · intermediate Pistol SquatBodyweight · advanced Duck WalksBodyweight · beginner

Frequently asked questions

What muscles does the Straight Leg Adduction with Foot Flexion work?

Primary: Quads.

How many sets and reps of Straight Leg Adduction with Foot Flexion should I do?

For muscle: 3–4 sets of 12–16 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Straight Leg Adduction with Foot Flexion?

Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Wall Sit, Jump Squat, Pistol Squat, Duck Walks.

Is the Straight Leg Adduction with Foot Flexion good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.