Seated Knee Flexor & Hip Adductor Stretch
Improve flexibility in your hips & hamstrings with this simple seated stretch. Perfect for all levels!
The Seated Knee Flexor & Hip Adductor Stretch mainly works the hip adductors (inner thighs) and hamstrings, with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Knee Flexor & Hip Adductor Stretch Muscles Worked
Primary
Hip Adductors; Hamstrings
Secondary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Seated Knee Flexor & Hip Adductor Stretch Variations and Alternatives
How to do the Seated Knee Flexor & Hip Adductor Stretch
Begin by sitting on the floor with one leg extended to the side and the other leg bent with the sole of the foot against the inner thigh of the extended leg.
Sit up tall, engaging your core and ensuring that your back is straight.
Gently lean forward from your hips, reaching toward the foot of your extended leg with both hands. You can keep your hands on the floor for balance if reaching your foot is not possible.
Hold the position, maintaining a slight bend in your knee to avoid hyperextension.
Focus on feeling a stretch in the inner thigh of the extended leg and the hamstring of the bent leg.
Breathe deeply and hold the stretch for 15 to 30 seconds, then release.
Repeat on the other side for the same duration to maintain balance in flexibility.
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Seated Knee Flexor & Hip Adductor Stretch FAQs
What muscles does the Seated Knee Flexor & Hip Adductor Stretch work?
The Seated Knee Flexor & Hip Adductor Stretch mainly works the hip adductors (inner thighs) and hamstrings, with help from the lower back and glutes & hips. The main muscles are the hip adductors and hamstrings.
What equipment do you need for the Seated Knee Flexor & Hip Adductor Stretch?
None. The Seated Knee Flexor & Hip Adductor Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Seated Knee Flexor & Hip Adductor Stretch variations and alternatives?
Similar exercises include the Bodyweight 90-To-90 Hip Stretch, Single-Leg Flexion Abduction Stretch, Adductor Transverse Plane Stretch and Adductor Coronal Plane Stretch.
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