Alternating Seated Side Wide Adduction
Stretch & strengthen! This seated adduction exercise improves flexibility and targets inner thigh muscles. Do it anywhere!
The Alternating Seated Side Wide Adduction mainly works the hip adductors (inner thighs), with help from the core and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Alternating Seated Side Wide Adduction Muscles Worked
Primary
Hip Adductors
Secondary
Hip Flexor (iliopsoas); Hip Abductor (gluteus medius)
Alternating Seated Side Wide Adduction Variations and Alternatives
How to do the Alternating Seated Side Wide Adduction
Begin by sitting on the floor with your legs spread wide apart. Keep your back straight and your toes pointed upwards.
Place your hands on the floor in front of you for stability.
Lean your torso slightly forward to increase the stretch in your inner thighs.
Shift your weight to one side, allowing one knee to bend and that foot to move towards the inside of the opposite leg’s knee. This movement targets the adductor muscles of the straight leg.
Hold the position for a few seconds, feeling the stretch in the inner thigh of your straight leg.
Return to the starting position with both legs wide apart.
Repeat the movement on the opposite side, bending the other knee and bringing the foot towards the inside knee of the straight leg.
Perform this alternating movement for the desired number of reps and sets, maintaining a controlled and steady pace.
Please ensure to warm up before performing this exercise and only stretch to a point of mild tension, not pain. Consult with a fitness professional if you're unsure about your form or if you have any pre-existing conditions that may be affected by this exercise.
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Alternating Seated Side Wide Adduction FAQs
What muscles does the Alternating Seated Side Wide Adduction work?
The Alternating Seated Side Wide Adduction mainly works the hip adductors (inner thighs), with help from the core and hip abductors (outer thighs). The main muscles are the hip adductors.
What equipment do you need for the Alternating Seated Side Wide Adduction?
None. The Alternating Seated Side Wide Adduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Seated Side Wide Adduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Seated Side Wide Adduction 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.
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