Assisted Side Lying Adductor Stretch

Setup

1. 01Lie on your side with the body in a straight line and the bottom leg slightly bent for balance.
2. 02Keep the top leg straight with the foot in a neutral position.
3. 03Have a partner stand or kneel behind you supporting the top leg at the ankle and thigh.

Execution

1. 01The partner slowly lifts the straight top leg upward away from the bottom leg.
2. 02Keep the hips stacked vertically rather than rolling backward.
3. 03Hold at a strong but comfortable stretch along the inner thigh.
4. 04Signal to lower the leg, then roll over and switch sides.

Checkpoints

• -Hips stay stacked, not rolled open, as the leg rises.
• -The top knee stays straight and the toes point forward.
• -Stretch is felt in the inner thigh, not pinching in the outer hip.

Common mistakes

• -Rolling the pelvis backward to fake more height.
• -Bending the top knee as the leg is lifted.
• -The partner lifting quickly past the athlete's tolerance.
• -Holding tension in the neck and shoulders.