The assisted side lying adductor stretch is a flexibility exercise targeting the inner thigh muscles (adductors), performed while lying on your side and using a bench or step for assistance.
Quick Facts
How to Do Assisted Side Lying Adductor Stretch
Follow these step-by-step instructions to perform Assisted Side Lying Adductor Stretch with proper form and technique.
- Lie on your side with your legs straight and stacked on top of each other.
- Bend your bottom leg slightly for stability.
- Place your top foot on a stable surface, such as a bench or step.
- Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh.
- Hold the stretch for 20-30 seconds.
- Return to the starting position and repeat on the other side.
Muscles Worked
Understanding which muscles Assisted Side Lying Adductor Stretch targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Assisted Side Lying Adductor Stretch
Incorporating Assisted Side Lying Adductor Stretch into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Adductors Development: Assisted Side Lying Adductor Stretch directly targets and strengthens the Adductors, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Hamstrings and Glutes, providing additional training stimulus without extra exercises.
- Improved Flexibility: Regular stretching helps increase range of motion, reduce muscle tension, and decrease the risk of injury.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
- Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.
Safety Tips and Precautions
Performing Assisted Side Lying Adductor Stretch safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Assisted Side Lying Adductor Stretch, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Adductors and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Adductors typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Assisted Side Lying Adductor Stretch, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Track duration for time-based sets. Focus on maintaining quality form throughout the entire time period.