Alternating Standing Adductor Dynamic-Stretch
Loosen tight hips & improve flexibility with this dynamic adductor stretch. Perfect for warm-ups or cool-downs!
The Alternating Standing Adductor Dynamic-Stretch mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Standing Adductor Dynamic-Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Slim Inner Thigh (gracilis); Hamstrings; Glutes (gluteus maximus)
Alternating Standing Adductor Dynamic-Stretch Variations and Alternatives
How to do the Alternating Standing Adductor Dynamic-Stretch
Begin by standing straight with your feet wider than shoulder-width apart.
Your toes should be pointing forward or slightly turned out, in a comfortable position.
Shift your weight to one side, bending that knee while keeping the other leg straight.
Lean your upper body slightly towards the bent knee side for a deeper stretch, ensuring your bent knee does not go past your toes.
Place your hands on your bent knee or the floor for balance as needed.
Hold the stretch position for 15-30 seconds, feeling a stretch along the inner thigh of the straight leg.
Slowly return to the starting position and repeat on the other side.
Perform this stretch 2-3 times per side.
Remember to keep your back straight and avoid bouncing during the stretch. Breathe deeply and consistently throughout the stretch for the best results. Always perform stretching exercises within a comfortable range of motion to prevent injury.
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Alternating Standing Adductor Dynamic-Stretch FAQs
What muscles does the Alternating Standing Adductor Dynamic-Stretch work?
The Alternating Standing Adductor Dynamic-Stretch mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Alternating Standing Adductor Dynamic-Stretch?
None. The Alternating Standing Adductor Dynamic-Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Standing Adductor Dynamic-Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Standing Adductor Dynamic-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.
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