Bodyweight
Assisted Side Lying Adductor Stretch
Adductors · Upper Legs
Beginner6
Demonstration
BeginnerIsolationMachine
Lever Seated Hip Adduction
Adductors · Upper Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height and position yourself on the machine with your back against the backrest.
- 2
Place your feet on the footrests and grasp the handles for stability.
- 3
Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs.
- 4
Pause for a moment at the peak contraction, then slowly return to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Adductors
hamstrings
Secondary
hamstringsglutes
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.
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Alternatives
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