Exercise guide
Adductor Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
This stretch targets the inner thigh muscles to improve hip mobility and flexibility, which helps prevent injury and enhances performance in lower-body movements like squats.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a half-kneeling position on a soft surface or mat.
- Extend one leg straight out to the side, keeping the foot flat on the floor and toes pointing forward.
- Place your hands on the floor in front of you for support, keeping your spine neutral and shoulders over your wrists.
How to do it
- Slowly shift your hips backward toward your heel while keeping the extended leg straight.
- Inhale as you prepare, and exhale as you sink into the stretch, feeling the tension in your inner thigh.
- Hold the position for 20-30 seconds with deep, controlled breathing.
- Slowly return to the starting position and repeat on the opposite side.
Form checklist
- Keep the foot of the extended leg flat on the ground to protect the knee.
- Maintain a flat back and avoid rounding the lumbar spine.
- Keep your hips square to the floor throughout the movement.
- Avoid any bouncing or ballistic movements; focus on a static hold.
Pro tips
- To target different fibers of the adductor group, try rotating the toes of the extended leg toward the ceiling.
- Gently engage your core to stabilize the pelvis, which allows for a deeper, more isolated stretch in the groin.
Make it harder
- Lower your forearms to the floor to increase the depth of the hip hinge.
- Increase the distance between your kneeling knee and the extended foot to create a greater stretch reflex.
Frequently asked
- What muscles does the adductor stretch work?
- The adductor stretch primarily targets the adductors, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the adductor stretch?
- The adductor stretch requires no equipment — just your body weight.
- Is the adductor stretch good for beginners?
- Yes. The adductor stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Bent Over Knee Clockwise RotationBeginner · adductors, glutes, and hamstrings
- Cable Squat Side Leg KickIntermediate · adductors, glutes, and hip flexors
- Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
- Hip - AbductionIntermediate · adductors, glutes, and hip flexors