Adductor Sagittal Plane Stretch
Improve hip mobility & flexibility! This adductor stretch targets your inner thighs, promoting better range of motion.
The Adductor Sagittal Plane Stretch mainly works the hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Adductor Sagittal Plane Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Abdominals (rectus abdominis)
Adductor Sagittal Plane Stretch Variations and Alternatives
How to do the Adductor Sagittal Plane Stretch
Adductor Stretch in the Sagittal Plane
Starting Position
Stand upright with your feet shoulder-width apart.
Keep your hands clasped in front of your chest or place them on your hips for balance.
Maintain a slight bend in your knees and engage your core.
Movement Instructions
Shift your weight to your right leg.
Gradually slide your left leg out to the side, keeping it straight. Ensure that your toes are pointed forward or slightly outward.
As you slide your left leg, lower your hips towards the right while maintaining your balance. You should feel a stretch in the inner thigh of your left leg.
Hold this position for 15-30 seconds, breathing deeply and maintaining a relaxed posture.
Return to the starting position by bringing your left leg back to the center.
Repeat the stretch on the opposite side by shifting your weight to the left and sliding your right leg out to the side.
Perform 2-3 sets on each side for maximum benefit.
Tips
Keep your back straight and avoid leaning excessively forward.
Feel free to place a wall or other sturdy object nearby for support if needed.
Ensure you are not overstretching; you should feel a gentle pull, not pain.
Adductor Sagittal Plane Stretch FAQs
What muscles does the Adductor Sagittal Plane Stretch work?
The Adductor Sagittal Plane Stretch mainly works the hip adductors (inner thighs), with help from the core. The main muscles are the hip adductors.
What equipment do you need for the Adductor Sagittal Plane Stretch?
None. The Adductor Sagittal Plane Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Adductor Sagittal Plane Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Adductor Sagittal Plane Stretch variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Adductor Transverse Plane Stretch, Adductor Coronal Plane Stretch and Side-Lying Assisted Adductor Stretch.
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