Quick Answer
Partner-Assisted Adductor Stretch is a intermediate stretching exercise that targets your adductors. It uses only your bodyweight. Lie flat on back, legs extended straight up towards ceiling.
Video Tutorial
How to Perform the Partner-Assisted Adductor Stretch
- 1
Lie flat on back, legs extended straight up towards ceiling.
- 2
Partner stands at feet, holding ankles.
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Slowly abduct (spread) legs apart as far as comfortable.
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PNF: Attempt to squeeze legs together against partner's resistance (isometric contraction) for 10s.
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Relax, allow partner to gently push legs further apart into deeper stretch. Hold 15-30s.
- 6
Communicate comfort level with partner.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Partner-Assisted Adductor Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Partner-Assisted Adductor Stretch work?
The Partner-Assisted Adductor Stretch primarily works your adductors. Secondary muscles include the glutes.
What equipment do I need for the Partner-Assisted Adductor Stretch?
The Partner-Assisted Adductor Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Partner-Assisted Adductor Stretch suitable for beginners?
The Partner-Assisted Adductor Stretch is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Partner-Assisted Adductor Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Partner-Assisted Adductor Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.