Standing Bent Knee Hip Adductor Stretch

Muscles worked

Setup

1. Stand with your feet in a wide stance, approximately twice shoulder-width apart.
2. Ensure your toes are pointing forward or slightly outward at a comfortable angle.
3. Keep your chest upright, shoulders back, and core engaged for stability.

How to do it

1. Shift your weight to one side by bending that knee while keeping the opposite leg completely straight.
2. Lower your hips down and back as if sitting into a chair, inhaling as you descend.
3. Hold the stretch for 20-30 seconds once you feel a deep pull along the inner thigh of the straight leg.
4. Exhale and push through the heel of the bent leg to return to the starting position, then repeat on the other side.

Form checklist

• Keep the heel of the bent leg firmly planted on the floor.
• Ensure the knee of the bent leg tracks in line with your toes, not caving inward.
• Maintain a flat back and avoid rounding your spine as you lean forward.
• Keep the foot of the straight leg fully grounded to maximize the adductor stretch.

Pro tips

• To increase the stretch, focus on pushing your hips further back rather than just bending the knee.
• Maintain a slight forward hinge at the hips to better engage the various heads of the adductor group.

Make it harder

• Widen your stance further to increase the stretch intensity and required hip mobility.
• Transition into a Cossack Squat by rotating the foot of the straight leg so the toes point toward the ceiling.

Frequently asked

What muscles does the standing bent knee hip adductor stretch work?

The standing bent knee hip adductor stretch primarily targets the adductors, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the standing bent knee hip adductor stretch?

The standing bent knee hip adductor stretch requires no equipment — just your body weight.

Is the standing bent knee hip adductor stretch good for beginners?

Yes. The standing bent knee hip adductor stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 90 To 90 Knee ThrustIntermediate · adductors and glutes
• Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
• Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
• Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps