Exercise guide · Beginner · Stretch

Assisted Side Lying Adductor Stretch: How to Do It & Muscles Worked

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.

Primary muscles
Not recorded
Secondary muscles
Hamstrings , Glutes
Equipment
Assisted
Level · type
Beginner · Stretch
Demonstration of the assisted side lying adductor stretch
Front view: muscles worked by the assisted side lying adductor stretch. Secondary: hamstrings and glutes.
Back view: muscles worked by the assisted side lying adductor stretch. Secondary: hamstrings and glutes.
Primary Secondary

How to do the assisted side lying adductor stretch

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

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.