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Assisted Side Lying Adductor Stretch

Assisted Side Lying Adductor Stretch

The Assisted Side Lying Adductor Stretch is a unique exercise that helps to stretch and strengthen the adductor muscles in the inner thighs. This exercise is particularly beneficial for individuals looking to improve their flexibility and range of motion, as well as athletes involved in sports that require lateral movements or agility. To perform the Assisted Side Lying Adductor Stretch, you will need a stability ball or a foam roller and an exercise partner to assist you in the movement. The exercise begins by lying on your side with the bottom leg straight and the top leg bent at the knee. Your partner will hold the stability ball or foam roller against your top foot while gently pushing it towards the floor, creating resistance. The stretch should be felt along the inner thigh of the top leg as it is being pushed downwards. It is important to maintain proper form during the exercise, keeping the hips stacked and the body aligned. Hold the stretch for about 20 to 30 seconds and then switch sides to ensure balanced stretching. Incorporating the Assisted Side Lying Adductor Stretch into your regular workout routine can help improve your performance in various activities, such as running, dancing, or even everyday movements like walking. Remember to warm up your muscles before attempting this stretch and to breathe deeply throughout the exercise to promote relaxation and enhance the stretch. Adding this exercise to your fitness routine can contribute to improved flexibility, reduced risk of injury, and enhanced overall lower body strength. However, it is always important to listen to your body and modify any exercise if you encounter pain or discomfort. Consulting with a fitness professional to ensure correct form and technique is highly recommended.


  • Lie on your side with your legs straight and together.
  • Bend your bottom leg and place your foot flat on the ground.
  • Position your top leg straight out in front of you.
  • Place your top hand on your ankle for support.
  • Slowly lower your top leg towards the ground as far as you comfortably can, feeling a stretch in your inner thigh.
  • Hold the stretch for 20-30 seconds.
  • Return your leg to the starting position.
  • Switch sides and repeat the stretch with your other leg.

Tips & Tricks

  • Engage your core muscles during the stretch to maintain stability and control.
  • Focus on your breathing to help relax and deepen the stretch.
  • Use a pillow or cushion under your head for added support and comfort.
  • Take your time and don't rush the stretch; allow your muscles to gradually lengthen.
  • Remember to stretch both sides equally to maintain balance and prevent muscle imbalances.
  • Stay relaxed and avoid tensing up your muscles; this will allow for a more effective stretch.
  • If you feel any pain or discomfort during the stretch, ease off and modify the position to a comfortable level.
  • Experiment with different angles and positions to find the variation that works best for you.
  • Consider incorporating other stretches or exercises that target the adductor muscles to further improve flexibility.


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