Bodyweight
Assisted Side Lying Adductor Stretch
Adductors · Upper Legs
Beginner6
Demonstration
IntermediateIsolationCable
Cable Hip Adduction
Adductors · Upper Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Attach the ankle cuff to your ankle and stand facing the cable machine.
- 2
Position yourself far enough away from the machine so that there is tension on the cable.
- 3
Place your hands on the machine for support.
- 4
Keeping your leg straight, slowly move your leg across your body towards the midline.
- 5
Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Adductors
glutes
Secondary
glutesquadriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Alternatives
Bodyweight
Assisted Side Lying Adductor Stretch
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Bodyweight
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Adductors · Upper Legs
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Bodyweight
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Adductors · Upper Legs
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