Wide-Stance Adductor Stretch
The Wide-Stance Adductor Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Wide-Stance Adductor Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Slim Inner Thigh (gracilis); Glutes (gluteus maximus)
How to do the Wide-Stance Adductor Stretch
Setup
Standing with feet significantly wider than hip-width, knees slightly bent, and toes pointed outward. Keep your torso upright and engage your core.
Movement
Sink into a shallow Sumo position bringing your hips down low while maintaining a wide stance.
Lean slightly forward and place your hands on your knees to support your weight.
Gently push outward on your knees using your hands/arms to increase the stretch in your inner thighs.
Optionally, perform alternating shoulder dips into the center to intensify the stretch on each side.
Tip
Keep your heels firmly on the ground and focus on breathing deeply during the hold to improve flexibility without forcing the joints.
Wide-Stance Adductor Stretch FAQs
What muscles does the Wide-Stance Adductor Stretch work?
The Wide-Stance Adductor Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Wide-Stance Adductor Stretch?
None. The Wide-Stance Adductor Stretch is a bodyweight exercise, so you can do it anywhere.
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