Bodyweight
Butterfly Yoga Pose
Adductors · Upper Legs
Intermediate6
Demonstration
BeginnerIsolationBodyweight
Assisted Side Lying Adductor Stretch
Adductors · Upper Legs
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 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.
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.
