Sitting Wide Leg Adductor Stretch
Description
The sitting wide leg adductor stretch (also called the seated straddle stretch) is performed sitting on the floor with both legs extended wide apart. Folding forward over the legs deeply stretches the adductors, hamstrings, and lower back. It is a classic flexibility-building stretch used in dance, gymnastics, and martial arts.
Equipment Required
Sitting Wide Leg Adductor Stretch Instructions
- Sit on the floor with both legs extended straight in front. Sit up tall.
- Open both legs out to the sides as wide as comfortable. Toes point up.
- Sit up tall with chest lifted. Place your hands on the floor in front of you.
- Slowly walk your hands forward, hinging at the hips with a flat back.
- Lower your torso forward as far as your flexibility allows.
- Feel the deep stretch through your inner thighs, hamstrings, and lower back.
- Hold for 30 to 60 seconds. Breathe deeply.
- Avoid bouncing — let gravity deepen the stretch over time.
Sitting Wide Leg Adductor Stretch Form & Visual
Sitting Wide Leg Adductor Stretch Benefits
- Deeply stretches the adductors and groin
- Stretches the hamstrings and lower back
- Builds long-term flexibility for splits
- Calming and restorative
- No equipment needed
- Used in dance, gymnastics, and martial arts
Sitting Wide Leg Adductor Stretch Muscles Worked
- Adductor magnus, longus, brevis
- Gracilis
- Hamstrings
- Erector spinae
- Hip flexors (stretched)
Sitting Wide Leg Adductor Stretch Variations & Alternatives
- Seated Groin Stretch (butterfly)
- Standing Hip Adduction Stretch
- Wide-Leg Forward Fold (Prasarita Padottanasana — standing)
- Side-Reaching Wide-Leg Stretch
- Frog Stretch
