Seated Two-Leg Adductor Dynamic-Stretch
Improve flexibility with the Seated Two-Leg Adductor Dynamic-Stretch. Gently stretch your inner thighs for better mobility & reduced tension.
The Seated Two-Leg Adductor Dynamic-Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips, hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Seated Two-Leg Adductor Dynamic-Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Glutes (gluteus maximus); Hamstrings; Spinal Erectors (erector spinae)
Seated Two-Leg Adductor Dynamic-Stretch Variations and Alternatives
How to do the Seated Two-Leg Adductor Dynamic-Stretch
Begin by sitting on the floor with your legs opened as wide as comfortably possible.
Keep your knees straight and toes pointing upwards towards the ceiling.
Place your hands on the floor in front of you for balance and to control the intensity of the stretch.
Keep your back straight, and engage your core muscles.
Slowly lean your upper body forward from your hips, bringing your torso towards the floor. Go only as far as comfortable without straining.
Once you have reached a point of tension but not pain, hold the stretch at that position.
Maintain the stretch for 15-30 seconds, or as per your personal flexibility and comfort level.
Relax and then slowly return to the starting position.
Repeat the stretch 2 to 3 times, as needed.
Make sure to breathe continuously throughout the stretch and avoid bouncing or making jerky movements, as this can lead to overstretching or injury.
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Seated Two-Leg Adductor Dynamic-Stretch FAQs
What muscles does the Seated Two-Leg Adductor Dynamic-Stretch work?
The Seated Two-Leg Adductor Dynamic-Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips, hamstrings and lower back. The main muscles are the hip adductors.
What equipment do you need for the Seated Two-Leg Adductor Dynamic-Stretch?
None. The Seated Two-Leg Adductor Dynamic-Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Two-Leg Adductor Dynamic-Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Two-Leg Adductor Dynamic-Stretch variations and alternatives?
Similar exercises include the Adductor Transverse Plane Stretch, Adductor Coronal Plane Stretch, Adductor Sagittal Plane Stretch and Baddha Konasana Flow Pose.
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