The assisted side lying adductor stretch is a flexibility exercise targeting the inner thigh muscles (adductors), performed while lying on your side and using a bench or step for assistance.
Also Works
HamstringsGlutes
How to Perform
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.
Pro Tips
•Keep your top leg straight and lower it slowly toward the floor to control the stretch intensity on the inner thigh.
•Stabilize your body by engaging your core and keeping your bottom leg slightly bent for balance.
•Hold at the deepest comfortable point for 20-30 seconds before returning to the starting position.
Common Mistakes
•Rolling forward or backward during the stretch, which changes the angle and reduces adductor targeting.
•Lowering the leg too fast, which can strain the adductor muscles if they're not warmed up.
•Not using a stable elevated surface, which makes the exercise ineffective and potentially unsafe.