Bodyweight
Assisted Side Lying Adductor Stretch
Adductors · Upper Legs
Beginner6
Demonstration
IntermediateIsolationBodyweight
Side Plank Hip Adduction
Adductors · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Start by lying on your side with your legs extended and stacked on top of each other.
- 2
Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- 3
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- 4
While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
- 5
Slowly lower your leg back down to the starting position.
- 6
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Adductors
obliques
Secondary
obliquesglutes
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.
