Adductor Transverse Plane Stretch
Improve flexibility & target tight inner thighs with this effective adductor stretch. Get a deep, transverse plane stretch. Do it anywhere!
The Adductor Transverse Plane Stretch mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Adductor Transverse Plane Stretch Muscles Worked
Primary
Hip Adductors; Hip Abductor (gluteus medius)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Adductor Transverse Plane Stretch Variations and Alternatives
How to do the Adductor Transverse Plane Stretch
Adductor Stretch in the Transverse Plane
Starting Position:
Stand tall with your feet shoulder-width apart.
Keep your knees slightly bent and your toes pointing forward.
Place your hands together in front of your chest for balance.
**Movement 1. Shift your weight to your right leg while bending your right knee slightly.
As you bend your right knee, extend your left leg out to the side, keeping it straight.
At the same time, reach towards the left side with your hands to deepen the stretch.
Hold this position for 15-30 seconds, feeling the stretch in your inner right thigh and left leg.
Return to the starting position by straightening your right leg and bringing your left leg back to the starting position.
Repeat the movement on the opposite side by shifting your weight to your left leg and extending your right leg to the side.
Hold again for 15-30 seconds.
Tips:
Keep your torso upright during the stretch.
Ensure your movements are controlled and smooth to avoid injury.
Breathe deeply and relax while holding the stretch.
Repetitions:
Perform 2-3 sets on each side.
Adductor Transverse Plane Stretch FAQs
What muscles does the Adductor Transverse Plane Stretch work?
The Adductor Transverse Plane Stretch mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the glutes & hips and core. The main muscles are the hip adductors and gluteus medius.
What equipment do you need for the Adductor Transverse Plane Stretch?
None. The Adductor Transverse Plane Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Adductor Transverse Plane Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Adductor Transverse Plane Stretch variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Adductor Coronal Plane Stretch, Adductor Sagittal Plane Stretch and Side-Lying Assisted Adductor Stretch.
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