TETSUAssisted Side Lying Adductor Stretch
The Assisted Side Lying Adductor Stretch is a partner-assisted exercise for the upper legs that primarily targets the adductors, with the hamstrings and glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Assisted Side Lying Adductor Stretch
- Lie on your side with your legs straight and stacked on top of each other.
- Bend your bottom leg slightly for stability.
- Place your top foot on a stable surface, such as a bench or step.
- Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh.
- Hold the stretch for 20-30 seconds.
- Return to the starting position and repeat on the other side.
Common questions
What muscles does the Assisted Side Lying Adductor Stretch work?
The Assisted Side Lying Adductor Stretch primarily targets the adductors. The hamstrings and glutes work as supporting muscles.
What equipment do I need for the Assisted Side Lying Adductor Stretch?
You need a partner or a simple assist such as a band or towel to perform the Assisted Side Lying Adductor Stretch.
How long should I hold the Assisted Side Lying Adductor Stretch?
Hold the Assisted Side Lying Adductor Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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