Legs · Bodyweight
Assisted Side Lying Adductors Stretch
How to do the assisted side lying adductors stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your side with the bottom knee bent for support. Lift the top leg and hold behind the knee or foot, then gently draw it toward your shoulder while easing it slightly toward the floor until you feel a stretch through the inner thigh. Hold, then switch sides.
- 1Feel a stretch through the inner thigh and groin of the lifted leg
- 2Keep your torso relaxed so the stretch stays in the hip, not the back
- 3Move slowly and use only enough pressure for a steady stretch
Common mistakes
- Do not yank the leg or force it into a range that pinches the hip
- Avoid rolling backward or twisting your torso to chase more range
- Do not lock the knee hard if straightening the leg spikes tension
Muscles worked
The assisted side lying adductors stretch mainly works the adductors.
- AdductorsPrimary
- HamstringsMinor
Kovo programs the assisted side lying adductors stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.