Single-Leg Flexion Abduction Stretch
Improve flexibility & balance! Stretch your inner thighs & glutes with this single-leg exercise. Perfect for warm-up or cool-down.
The Single-Leg Flexion Abduction Stretch mainly works the hip adductors (inner thighs) and glutes & hips, with help from the hamstrings and quads. No equipment needed: it uses just your bodyweight.
Single-Leg Flexion Abduction Stretch Muscles Worked
Primary
Hip Adductors; Glutes (gluteus maximus)
Secondary
Hamstrings; Quads (quadriceps femoris)
Single-Leg Flexion Abduction Stretch Variations and Alternatives
How to do the Single-Leg Flexion Abduction Stretch
Start by standing upright with legs spread apart, slightly wider than shoulder-width.
Shift your weight to one leg while bending that knee and keeping the other leg straight. Ensure your bent knee does not go beyond your toes.
Lower your body by pushing your hips back and down as if you are trying to sit into the bent leg, keeping the other leg stretched out to the side with the foot firmly planted on the ground.
Hold the position when you feel a stretch on the inside of your straight leg (adductors) and on the glutes of the bent leg. Your upper body can lean slightly forward to maintain balance.
Hold the stretch for 15-30 seconds while keeping your back straight and chest up.
Gently return to the starting position and repeat the stretch on the opposite side.
Perform 2-3 repetitions on each side.
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Single-Leg Flexion Abduction Stretch FAQs
What muscles does the Single-Leg Flexion Abduction Stretch work?
The Single-Leg Flexion Abduction Stretch mainly works the hip adductors (inner thighs) and glutes & hips, with help from the hamstrings and quads. The main muscles are the hip adductors and gluteus maximus.
What equipment do you need for the Single-Leg Flexion Abduction Stretch?
None. The Single-Leg Flexion Abduction Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Flexion Abduction Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Flexion Abduction Stretch variations and alternatives?
Similar exercises include the Adductor Transverse Plane Stretch, Adductor Coronal Plane Stretch, Adductor Sagittal Plane Stretch and Crossed-Leg Hip Stretch.
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