Half Kneeling Adductor Hold Stretch
The Half Kneeling Adductor Hold Stretch mainly works the hip adductors (inner thighs), with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Kneeling Adductor Hold Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Hamstrings
How to do the Half Kneeling Adductor Hold Stretch
Setup
Start on a mat in a kneeling position.
Extend one leg straight out to the side, keeping the foot flat on the floor and your toes pointed forward or slightly upward.
Place your elbows or palms on the floor in front of your kneeling knee for stability.
Execution
Keep the extended leg straight and firmly planted.
Gently shift your hips backward, moving them toward the heel of the kneeling leg.
Stop when you feel a deep, controlled stretch along the inner thigh of the extended leg.
Hold this position for the desired duration, keeping your back neutral and breathing deeply.
Ensure your weight remains balanced and avoid forcing the stretch to the point of pain.
Half Kneeling Adductor Hold Stretch FAQs
What muscles does the Half Kneeling Adductor Hold Stretch work?
The Half Kneeling Adductor Hold Stretch mainly works the hip adductors (inner thighs), with help from the hamstrings. The main muscles are the hip adductors.
What equipment do you need for the Half Kneeling Adductor Hold Stretch?
None. The Half Kneeling Adductor Hold Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Half Kneeling Adductor Hold Stretch go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.