How to do the Assisted Side Lying Adductor Stretch
Assisted Side Lying Adductor Stretch is a beginner multi-joint compound pushing exercise targeting the Adductors in the Upper Legs region. Performed using assisted, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Glutes.
Assisted Side Lying Adductor Stretch demonstration · © GymiaFit
Assisted Side Lying Adductor Stretch at a glance
- Primary muscles
- Adductors
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Assisted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Assisted Side Lying Adductor Stretch step by step
- 1Lie on your side with your legs straight and stacked on top of each other.
- 2Bend your bottom leg slightly for stability.
- 3Place your top foot on a stable surface, such as a bench or step.
- 4Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh.
- 5Hold the stretch for 20-30 seconds.
- 6Return to the starting position and repeat on the other side.
Assisted Side Lying Adductor Stretch — questions
What muscles does the Assisted Side Lying Adductor Stretch work?
The Assisted Side Lying Adductor Stretch primarily targets the Adductors. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Assisted Side Lying Adductor Stretch?
You need assisted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Assisted Side Lying Adductor Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Assisted Side Lying Adductor Stretch?
Side Lying Hip Adduction (male), Butterfly Yoga Pose, Cable Hip Adduction train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Assisted Side Lying Adductor Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.