Adductor Stretch
Description
The adductor stretch is a flexibility exercise that targets the inner thigh muscles (adductors). It can be performed seated (butterfly stretch), standing (wide-leg lean), or in a deep squat with hand-pressed knees. All variations stretch the same muscle group and are useful for improving hip mobility and groin flexibility.
Muscle Group
Equipment Required
Adductor Stretch Instructions
- For the seated butterfly version: sit on the floor with the soles of your feet pressed together. Let your knees fall open to the sides.
- Hold your ankles or feet with both hands. Sit up tall.
- Gently press your knees toward the floor with your elbows or hands.
- For a deeper stretch, hinge forward from the hips with a flat back.
- Feel the stretch through your inner thighs and groin.
- Hold for 30 to 60 seconds. Breathe deeply.
- Release and shake out your legs.
- Alternative: Stand wide and shift weight side to side for a dynamic version.
Adductor Stretch Form & Visual
Adductor Stretch Benefits
- Stretches the adductors (inner thighs) and groin
- Improves hip flexibility for sumo squats and wide-stance lifts
- Helps prevent groin strains
- No equipment needed
- Multiple position options
- Calming and restorative
Adductor Stretch Muscles Worked
- Adductor magnus, longus, brevis
- Gracilis
- Pectineus
- Hip flexors (slight)
Adductor Stretch Variations & Alternatives
- Standing Hip Adduction Stretch
- Seated Groin Stretch
- Butterfly Stretch (sitting with feet together)
- Frog Stretch (on hands and knees)
- Cossack Squat Stretch (lateral lunge)
- Straddle Stretch (wide-leg seated forward fold)
