10 Alternatives to Assisted Side Lying Adductor Stretch for Tight Thighs

Ranked Assisted Side Lying Adductor Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Side Lying Adductor Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Lying Bent Leg Groin

   92% match

   • Adductors
   • Other
   • Beginner
   • Isolation

   A straight swap when you want to keep working the adductors.

   How to perform this exercise

   1. Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.
   2. Attempt to squeeze your knees together, while your partner prevents any movement from occurring.
   3. After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: adductors, the same as the Assisted Side Lying Adductor Stretch
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
   • Body position: lying on your back, the same as the Assisted Side Lying Adductor Stretch
2. 

   2. Adductor

   88% match

   • Adductors
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down with one leg on a foam roll.
   2. Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
   3. While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: adductors, the same as the Assisted Side Lying Adductor Stretch
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
   • Body position: lying face down, not lying on your back
3. 

   3. Side Lying Groin Stretch

   87% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
   2. Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
   3. Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Assisted Side Lying Adductor Stretch
   • Primary muscle: adductors, the same as the Assisted Side Lying Adductor Stretch
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
   • Body position: lying face down, not lying on your back
4. Play demonstration

   4. Roller Hip Lat Stretch

   85% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   A looser match: it works the glutes rather than the adductors.

   How to perform this exercise

   1. Start by kneeling on the ground with the roller positioned under your hips.
   2. Place your hands on the roller for support.
   3. Slowly roll the roller forward, extending your hips and stretching your glutes.
   4. Hold the stretch for a few seconds, then roll back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Assisted Side Lying Adductor Stretch
   • Primary muscle: glutes, not adductors
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
   • Body position: lying on your back, the same as the Assisted Side Lying Adductor Stretch
5. 

   5. Groin And Back Stretch

   84% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the floor with your knees bent and feet together.
   2. Interlock your fingers behind your head. This will be your starting position.
   3. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Assisted Side Lying Adductor Stretch
   • Primary muscle: adductors, the same as the Assisted Side Lying Adductor Stretch
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
6. Play demonstration

   6. Butterfly Yoga Pose

   80% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   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.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: adductors, the same as the Assisted Side Lying Adductor Stretch
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
   • Body position: seated, not lying on your back
7. Play demonstration

   7. Assisted Lying Gluteus And Piriformis Stretch

   80% match

   • Glutes
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your back with your legs extended.
   2. Bend your right knee and place your right ankle on your left thigh, just above the knee.
   3. Grasp your left thigh with both hands and gently pull it towards your chest.
   4. Hold the stretch for 20-30 seconds.
   5. Release the stretch and repeat on the other side.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Assisted Side Lying Adductor Stretch
   • Primary muscle: glutes, not adductors
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
   • Body position: lying on your back, the same as the Assisted Side Lying Adductor Stretch
8. 

   8. On-your-back Quad Stretch

   80% match

   • Quads
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on a flat bench or step, and hang one leg and arm over the side.
   2. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
   3. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
   4. Switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Assisted Side Lying Adductor Stretch
   • Primary muscle: quads, not adductors
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
   • Body position: lying on your back, the same as the Assisted Side Lying Adductor Stretch
9. Play demonstration

   9. Roller Hip Stretch

   80% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by sitting on the ground with your legs extended in front of you.
   2. Place the roller under your glutes, just above your knees.
   3. Lean back and place your hands on the ground behind you for support.
   4. Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
   5. Pause for a moment at the end of the movement, feeling a stretch in your glutes.
   6. Slowly roll the roller back to the starting position, extending your legs.
   7. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Assisted Side Lying Adductor Stretch
   • Primary muscle: glutes, not adductors
   • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
   • Body position: lying on your back, the same as the Assisted Side Lying Adductor Stretch
10. 

    10. Leg-up Hamstring Stretch

    75% match

    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
    2. Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
    3. Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches

    • Movement: static stretch, the same as the Assisted Side Lying Adductor Stretch
    • Primary muscle: hamstrings, not adductors
    • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
    • Body position: lying on your back, the same as the Assisted Side Lying Adductor Stretch