Assisted Lying Adductors Stretch exercise animation (Male)

Assisted Lying Adductors Stretch

Target muscle
—
Equipment
Assisted
Body part
Hips
Type
Stretching

The assisted lying adductors stretch is a partner-assisted hip mobility drill performed on your back, opening the legs out to the sides to stretch the inner thighs and hips. A partner gently guides your legs apart, letting you relax into a deeper range than you could reach alone. It is a useful cool-down or mobility move for anyone who feels tight through the groin and inner thighs.

How to do the Assisted Lying Adductors Stretch

  1. 1Lie flat on your back on a mat with your legs extended and together, arms resting at your sides for stability.
  2. 2Bend both knees slightly or keep your legs straight, then let your partner take hold of your ankles or lower legs.
  3. 3Have your partner slowly open your legs out to the sides, sliding your heels apart along the floor or guiding them through the air.
  4. 4Keep your lower back flat against the mat and your hips square as the legs spread.
  5. 5Let your partner ease your legs apart until you feel a comfortable stretch through your inner thighs and hips, with no sharp pain.
  6. 6Relax and breathe slowly, allowing the inner-thigh muscles to release into the stretch.
  7. 7Hold the end position for 20–30 seconds while staying relaxed.
  8. 8Have your partner slowly bring your legs back together to the start, then rest before repeating.

Form tips

  • Communicate constantly with your partner so they only push to the edge of a comfortable stretch, never into pain.
  • Exhale as your legs open and keep breathing throughout the hold to help the muscles relax.
  • Keep your lower back and hips pressed to the mat so the stretch stays in the inner thighs, not the lower back.
  • Warm up the hips with some light movement before this stretch, especially before a workout.
  • Move into and out of the position slowly and under control rather than bouncing.

Common mistakes

  • Letting your partner force the legs too wide too fast, which can strain the groin and inner-thigh muscles.
  • Arching the lower back off the mat, which shifts tension away from the inner thighs and stresses the spine.
  • Bouncing or pulsing at the end range instead of holding a steady stretch, which raises the risk of a muscle pull.
  • Holding your breath, which makes the muscles tense and limits how far you can comfortably relax.
  • Letting the hips rotate or one leg drift higher than the other, creating an uneven, less effective stretch.

Frequently asked questions

What does the assisted lying adductors stretch stretch?

It targets the hips, opening the legs to the sides to stretch the inner thighs (the adductor region) and the surrounding hip muscles.

How long should I hold the stretch?

Hold the comfortable end position for about 20–30 seconds, breathing slowly. Repeat for 2–3 rounds if you want more mobility work.

Is this stretch good for beginners?

Yes. Because a partner controls the range, beginners can ease into the stretch gradually as long as the partner stops at a comfortable point and never pushes into pain.

Where should I feel this stretch?

You should feel it along your inner thighs and through your hips. If you feel it in your lower back or as a sharp pain, ease off and reset your position.

What is a good alternative if I do not have a partner?

A seated butterfly stretch or a wall straddle (lying with your legs up a wall, letting them fall open) work the same inner-thigh and hip area without a partner.

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