10 Alternatives to Assisted Side Lying Adductor Stretch for Tight Thighs

The Assisted Side Lying Adductor Stretch is done lying on your back. Ranked closest by our scoring: the Side Lying Groin Stretch, the Groin And Back Stretch and the Butterfly Yoga Pose.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Assisted Side Lying Adductor Stretch

Assisted Side Lying Adductor StretchPlay demonstration
Primary muscle
Adductors
Equipment
Other
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings, Glutes

How to perform Assisted Side Lying Adductor Stretch
  1. Lie on your side with your legs straight and stacked on top of each other.
  2. Bend your bottom leg slightly for stability.
  3. Place your top foot on a stable surface, such as a bench or step.
  4. Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh.
  5. Hold the stretch for 20-30 seconds.
  6. Return to the starting position and repeat on the other side.
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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
    Side Lying Groin Stretch

    1. Side Lying Groin Stretch

    87% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation

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

    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
  2. Groin And Back Stretch

    2. 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
  3. Butterfly Yoga PosePlay demonstration

    3. 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
  4. Leg-up Hamstring Stretch

    4. Leg-up Hamstring Stretch

    75% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

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

    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
  5. One Knee To Chest

    5. One Knee To Chest

    75% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Start off by lying on the floor.
    2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
    3. Gently tug that knee toward your nose.
    4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

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

    Why this matches
    • 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
  6. Lying (Side) Quads StretchPlay demonstration

    6. Lying (Side) Quads Stretch

    72% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Lie on your side with your legs straight.
    2. Bend your top leg and grab your ankle or foot with your hand.
    3. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
    4. Hold the stretch for 20-30 seconds.
    5. Release the stretch and repeat on the other side.

    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: quads, not adductors
    • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
  7. Lying Prone Quadriceps

    7. Lying Prone Quadriceps

    71% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
    2. Attempt to extend your knee while your partner prevents any actual movement.
    3. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
    4. After 10-20 seconds, switch sides.

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

    Why this matches
    • Primary muscle: quads, not adductors
    • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
    • Body position: lying face down, not lying on your back
  8. Upper Back-leg Grab

    8. Upper Back-leg Grab

    71% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While seated, bend forward to hug your thighs from underneath with both arms.
    2. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

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

    Why this matches
    • Primary muscle: hamstrings, not adductors
    • Equipment: bodyweight only, the same as the Assisted Side Lying Adductor Stretch
    • Body position: seated, not lying on your back
  9. Groiners

    9. Groiners

    70% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Begin in a pushup position on the floor. This will be your starting position.
    2. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
    3. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

    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 face down, not lying on your back
    • Balance: harder to stay steady on than the Assisted Side Lying Adductor Stretch
  10. Side Lying Hip AdductionPlay demonstration

    10. Side Lying Hip Adduction

    69% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs straight and stacked on top of each other.
    2. Place your bottom arm under your head for support.
    3. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
    4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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

Why You Might Need an Assisted Side Lying Adductor Stretch Alternative

You might substitute this stretch because of hip pain, limited side-lying tolerance, or lack of a partner/equipment. Pathology such as hip impingement or a labral irritation often makes side-lying uncomfortable; choose an upright option to reduce joint compression. For strength progression, replace the passive stretch with loaded options (Cossack squat or Copenhagen adduction) that produce eccentric adductor loading and higher muscle activation. Cue for clinicians: maintain neutral pelvis and avoid contralateral rotation to keep adductor fibers under consistent tension and protect the groin.

How to Choose the Right Assisted Side Lying Adductor Stretch Substitute

Select a substitute based on your goal: mobility, pain management, or strengthening. For mobility pick open-chain stretches (seated straddle) and actively contract adductors to teach lengthening under tension, keep knees extended and toes dorsiflexed to bias medial thigh. For strength pick closed-chain moves (lateral lunge, Cossack, Copenhagen) to load adductor magnus and longus; cue a slow eccentric descent and drive through the medial heel. Also consider available equipment, single-leg stability and any hip or knee restrictions when deciding which movement pattern to use.

Assisted Side Lying Adductor Stretch FAQ

What is the best bodyweight alternative to Assisted Side Lying Adductor Stretch?

A Cossack squat or deep lateral lunge is an effective bodyweight substitute because it eccentrically loads and lengthens the adductors. Cue: sit hips back, keep chest upright and push through the medial edge of the front foot to feel targeted adductor engagement.

Can I build muscle without doing Assisted Side Lying Adductor Stretch?

Yes. The assisted stretch is passive and does not hypertrophy muscle. To build adductor mass and strength use progressive-loaded options like Copenhagen adduction, weighted lateral lunges or sumo-style deadlifts, using slow eccentrics and progressive overload to stimulate muscle growth.

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