Assisted Side Lying Adductor Stretch
Skip the guesswork: Assisted Side Lying Adductor Stretch leans on machine-assisted support for strength you can feel outside the gym.
How to do Assisted Side Lying Adductor Stretch
- 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.
Assisted Side Lying Adductor Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Log the assist setting so progress stays measurable.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Pause at the hardest point once the range feels owned.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Take weight off the assist before you add reps.
Common Assisted Side Lying Adductor Stretch Mistakes
Leaving the assist heavy long after it stopped being needed
Take five to ten pounds off the assist every couple of weeks.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Assisted Side Lying Adductor Stretch
Swap Assisted Side Lying Adductor Stretch For
Assisted Side Lying Adductor Stretch — Frequently Asked Questions
How do you do the Assisted Side Lying Adductor Stretch?
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. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Side Lying Adductor Stretch work?
The Assisted Side Lying Adductor Stretch primarily targets the adductors. It is classified as a legs exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Side Lying Adductor Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Pause at the hardest point once the range feels owned. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Side Lying Adductor Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Assisted Side Lying Adductor Stretch?
Try the Cable Hip Adduction, Side Plank Hip Adduction or the Lever Seated Hip Adduction. Each trains the adductors with a similar movement pattern, so you can swap based on the equipment you have available.
