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Exercise 1712 · REF hC6oYY5

Assisted Side Lying Adductor Stretch exercise animation

Assisted Side Lying Adductor Stretch

Category
Upper Legs
Equipment
Assisted
Target
Adductors

The assisted side-lying adductor stretch targets the inner thigh by abducting the leg with support, a muscle group that rarely gets attention outside of lateral lunges or sprinting work. Tight adductors show up as limited squat depth or discomfort in wide stances. Keep the hips stacked rather than rolling backward, which is the easiest way to fake range without actually stretching the muscle.

How to Do the Assisted Side Lying Adductor Stretch

  1. Lie on your side with your legs straight and stacked on top of each other.
  2. Bend your bottom leg slightly for stability.
  3. Place your top foot on a stable surface, such as a bench or step.
  4. Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh.
  5. Hold the stretch for 20-30 seconds.
  6. Return to the starting position and repeat on the other side.

Muscles Worked

The Assisted Side Lying Adductor Stretch primarily targets the Adductors, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Adductors Exercises

Butterfly Yoga Pose Butterfly Yoga Pose Body Weight · Adductors Cable Hip Adduction Cable Hip Adduction Cable · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors Side Lying Hip Adduction (male) Side Lying Hip Adduction (male) Body Weight · Adductors Side Plank Hip Adduction Side Plank Hip Adduction Body Weight · Adductors

Equipment Alternatives

Don't have assisted? These target the same adductors with different equipment.

Butterfly Yoga Pose Butterfly Yoga Pose Body Weight · Adductors Cable Hip Adduction Cable Hip Adduction Cable · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors

FAQ

What muscles does the Assisted Side Lying Adductor Stretch work?
The Assisted Side Lying Adductor Stretch primarily targets the adductors, with the hamstrings and glutes assisting.
What equipment do I need for the Assisted Side Lying Adductor Stretch?
The Assisted Side Lying Adductor Stretch is done with a assisted.
What's a good alternative to the Assisted Side Lying Adductor Stretch?
If you don't have access to a assisted, the Butterfly Yoga Pose targets the same adductors using body weight instead.