Adductor Hold Stretch
The Adductor Hold Stretch mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Adductor Hold Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Hamstrings; Glutes (gluteus maximus)
How to do the Adductor Hold Stretch
Setup
Begin on an exercise mat in a quadruped position (on hands and knees).
Extend one leg straight out to the side, keeping the foot flat on the floor with toes pointing forward.
Keep the other leg bent, with the knee remaining on the floor.
Execution
Slowly shift your weight backward, pushing your hips toward your heel.
Lower yourself down onto your forearms, keeping your back neutral and your core engaged.
Hold this position, focusing on feeling a deep stretch in the inner thigh (adductor) of your extended leg.
Ensure your hips stay square to the floor throughout the duration of the hold.
Adductor Hold Stretch FAQs
What muscles does the Adductor Hold Stretch work?
The Adductor Hold Stretch mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Adductor Hold Stretch?
None. The Adductor Hold Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Adductor Hold Stretch go on?
It belongs on leg day in a push/pull/legs routine.
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