Standing Bent-Knee Hip Adductor Stretch
Loosen tight hips & improve flexibility with the standing bent-knee adductor stretch. Simple, effective, and perfect for any fitness level!
The Standing Bent-Knee Hip Adductor Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips and quads. You'll need: stretching stick.
Required Equipment
Standing Bent-Knee Hip Adductor Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Standing Bent-Knee Hip Adductor Stretch Variations and Alternatives
How to do the Standing Bent-Knee Hip Adductor Stretch
Stand with your feet placed wider than shoulder-width apart.
Shift your weight to one side, bending the knee of that leg while keeping the other leg straight.
Lean slightly forward and place your hands on your bent knee or on the floor in front of you for support.
Keep your back straight and your head in a neutral position.
You should feel a stretch on the inner thigh of the straight leg.
Hold the stretch for 15-30 seconds while taking deep breaths, allowing the muscles to relax into the stretch.
Slowly return to the starting position and repeat on the other side.
Perform 1-3 repetitions per side, ensuring you maintain the stretch evenly on each side.
Note: Always perform stretching exercises after a proper warm-up or post-workout to minimize the risk of injury and maximize flexibility benefits.
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Standing Bent-Knee Hip Adductor Stretch FAQs
What muscles does the Standing Bent-Knee Hip Adductor Stretch work?
The Standing Bent-Knee Hip Adductor Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips and quads. The main muscles are the hip adductors.
What equipment do you need for the Standing Bent-Knee Hip Adductor Stretch?
Stretching stick.
What workout day should the Standing Bent-Knee Hip Adductor Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Bent-Knee Hip Adductor 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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