Assisted Side Lying Adductor Stretch

AssistedBeginner
Lie on your side with your bottom leg straight and your top leg bent at the knee. Place a foam roller or a rolled-up towel between your knees. Flex your feet and keep them together. Now, gently press your top knee down towards the floor while keeping your bottom leg still. Hold the stretch for 20 seconds and repeat on the other side.

How to perform the Assisted Side Lying Adductor Stretch

  1. Set up. Set up in a stable, balanced starting position appropriate for the Assisted Side Lying Adductor Stretch using your assisted.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your working muscles rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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