Adductor Stretch

Adductor Stretch


This exercise involves stretching the muscles on the inside of the thigh, known as the adductors. It can be done by sitting on the floor with legs extended and then bringing the soles of the feet together and pulling them towards the body. This stretch can help improve flexibility and prevent injury in the groin and hip area.

Muscle Group

Equipment Required

Adductor Stretch Instructions

  1. Start by sitting on the floor with your legs straight out in front of you.
  2. Bend your right knee and place your right foot on the floor on the outside of your left knee.
  3. Place your left hand on your right knee and your right hand behind you on the floor.
  4. Slowly twist your torso to the right, using your left hand to gently push your right knee towards the floor.
  5. Hold the stretch for 15-30 seconds, then release and repeat on the other side.

Adductor Stretch Form & Visual

Adductor Stretch

Adductor Stretch Benefits

  • Improves flexibility and range of motion in the inner thighs
  • Reduces the risk of groin strains and injuries
  • Helps alleviate lower back pain by releasing tension in the hips
  • Can improve posture and balance by strengthening the core and lower body muscles
  • May improve athletic performance in activities that require lateral movement, such as dancing or soccer

Adductor Stretch Muscles Worked

  • Inner thigh muscles (adductors)

Adductor Stretch Variations & Alternatives