Side Kneeling Adductor Stretch
Improve hip flexibility with this simple stretch! Targets inner thigh muscles for better mobility and reduced tightness.
The Side Kneeling Adductor Stretch mainly works the hip adductors (inner thighs) and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Side Kneeling Adductor Stretch Muscles Worked
Primary
Hip Adductors; Long Thigh (sartorius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Side Kneeling Adductor Stretch Variations and Alternatives
How to do the Side Kneeling Adductor Stretch
Starting Position:
Begin in a kneeling position.
Place your right knee on the ground with the right foot flat on the floor.
Extend your left leg out to the side, keeping your left foot in line with your left knee.
Positioning Your Hands:
Position your hands on your hips for stability, or place them on your left leg for added balance.
Stretching:
Gently shift your body weight towards your left leg.
You should feel a stretch in your right inner thigh (adductors).
Keep your back straight and avoid leaning too far forward.
Hold the Stretch:
Maintain this position for 15-30 seconds.
Breathe deeply and relax into the stretch.
Switch Sides:
Return to the starting position.
Repeat the stretch on the opposite side by bringing your left knee to the ground and extending your right leg out to the side.
Repetitions:
Perform 2-3 repetitions on each side.
Tips:
Avoid bouncing while stretching to prevent injury.
Focus on slow, controlled movements to deepen the stretch gradually.
Side Kneeling Adductor Stretch FAQs
What muscles does the Side Kneeling Adductor Stretch work?
The Side Kneeling Adductor Stretch mainly works the hip adductors (inner thighs) and glutes & hips, with help from the core. The main muscles are the hip adductors and sartorius.
What equipment do you need for the Side Kneeling Adductor Stretch?
None. The Side Kneeling Adductor Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Side Kneeling Adductor Stretch variations and alternatives?
Similar exercises include the Adductor Transverse Plane Stretch, Adductor Coronal Plane Stretch, Adductor Sagittal Plane Stretch and Side-Lying Assisted Adductor Stretch.
Training calculators
Work out the numbers behind your training before your next session.