Bodyweight
Assisted Side Lying Adductor Stretch
Adductors · Upper Legs
Beginner6
Demonstration
IntermediateIsolationBodyweight
Butterfly Yoga Pose
Adductors · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Sit on the floor with your legs extended in front of you.
- 2
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- 3
Hold onto your ankles or feet with your hands.
- 4
Sit up tall and lengthen your spine.
- 5
Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
- 6
Hold this position for a few breaths.
- 7
To release, slowly bring your knees back up and extend your legs.
Muscles worked
Primary
Adductors
hamstrings
Secondary
hamstringsgroin
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.
