Lying Abductor Stretch
Loosen tight hips with the Lying Abductor Stretch! A gentle way to improve flexibility and relax your lower body.
The Lying Abductor Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Lying Abductor Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Slim Inner Thigh (gracilis); Glutes (gluteus maximus)
Lying Abductor Stretch Variations and Alternatives
How to do the Lying Abductor Stretch
Begin by lying on your back on a flat, comfortable surface.
Bend your knees and place the soles of your feet flat on the ground, with your feet close together.
Gently let your knees fall open to the sides, placing the soles of your feet together while your knees point outward.
Use your hands for support by either placing them on the ground beside you or gently applying pressure on your knees to deepen the stretch, depending on your level of flexibility.
Relax your hips and lower back, allowing gravity to help increase the stretch.
Hold the stretch for 15-30 seconds, or longer if you're comfortable, focusing on relaxing into the stretch and breathing deeply.
Carefully bring your knees back together and return to the starting position.
Repeat the stretch if desired, ensuring you remain in a comfortable range of motion without forcing your knees down.
Note: It is important to perform this stretch gently to avoid any strain on the knee joints. If you feel any discomfort, ease off the stretch slightly.
---
Lying Abductor Stretch FAQs
What muscles does the Lying Abductor Stretch work?
The Lying Abductor Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Lying Abductor Stretch?
None. The Lying Abductor Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Abductor Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Abductor Stretch variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Adductor Transverse Plane Stretch, Adductor Coronal Plane Stretch and Adductor Sagittal Plane Stretch.
Training calculators
Work out the numbers behind your training before your next session.