Bodyweight
Assisted Side Lying Adductor Stretch
Adductors · Upper Legs
Beginner6
Demonstration
BeginnerIsolationBodyweight
Side Lying Hip Adduction (Male)
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
Place your bottom arm under your head for support.
- 3
Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
- 4
Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- 5
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Adductors
glutes
Secondary
gluteshamstrings
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.
