Side-Lying Strap-Assisted Adductor Stretch
stretchhipintermediatepassiveAdductor length
2 × 25s per side
How to do it
- Lie on one side with the bottom leg extended and the head supported.
- Loop a non-elastic strap around the top foot and hold both ends with the lower hand in front of the torso.
- Keep the pelvis stacked and guide the top leg upward with a comfortably straight knee facing forward.
- Use light strap assistance to support the leg without pulling through the knee or forcing side-split range.
- Hold, lower the leg under control, then repeat on the other side.
Form cues
- Keep the top hip stacked rather than rolling backward.
- The strap supports a passive stretch; do not treat this as a strength repetition.
- Stop for groin, medial-knee or posterior-knee pain.
Muscles worked
Stretches: hip adductors
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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