Exercise Library
Adductor Stretch
A lower-body flexibility exercise performed in a seated position with the soles of the feet pressed together and the knees dropped outward. The movement involves gently pressing the knees toward the floor while maintaining an upright torso and controlled posture. The exercise targets the inner thigh muscles through a static stretch, with emphasis on relaxed breathing and gradual range of motion to improve hip mobility and adductor flexibility.
Primary muscle
Adductors (Inner Thighs)
Secondary muscles
Gracilis, Hip Flexors
Equipment
Bodyweight
Category
Adductors
How to Do the Adductor Stretch
- Sit on the floor with your knees bent and the soles of your feet pressed together in front of you.
- Pull your heels in toward your hips to a distance that gives a light stretch, closer for more intensity.
- Sit up tall, lifting through the crown of your head, and hold your ankles or feet with both hands.
- Let your knees sink toward the floor under their own weight, breathing slowly and evenly.
- For a deeper stretch, hinge forward slightly from the hips while keeping your back long.
- Hold the position for 20 to 45 seconds, easing further into the stretch on each exhale.
- Release gently, shake the legs out, and repeat for two to three total holds.
Common Mistakes
- Bouncing the knees: pulsing the legs up and down triggers the stretch reflex and can strain the groin. Sink slowly and hold still.
- Rounding the spine: collapsing the chest toward the feet stretches the back instead of the adductors. Hinge from the hips with a tall spine.
- Forcing the knees down: pressing hard on the knees with the hands or elbows pushes past what the hips allow. Let gravity and time do the work.
- Holding your breath: tensing up and breath holding keeps the muscles guarded. Slow exhales are what let the inner thighs release.
Track This Exercise in the App
Log your adductor stretch sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.