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Adductor stretch

Adductor stretch

The Adductor Stretch is a fantastic exercise that specifically targets the muscles in your inner thighs, known as the adductors. These muscles play a crucial role in stabilizing your hips and assisting in movements like walking, running, and even jumping. Incorporating the Adductor Stretch into your workout routine can help improve flexibility, increase range of motion, and prevent injuries. To perform the Adductor Stretch, you typically start by sitting on the floor with your legs extended straight out in front of you. Then, you bring the soles of your feet together and let your knees fall out to the sides, forming a diamond shape with your legs. Gently press down on your thighs with your elbows or hands to deepen the stretch. This stretch can also be done while standing, where you place one foot on a stable surface and lean slightly forward, feeling the stretch in your inner thigh. Alternatively, you can use a resistance band or strap to assist in the stretch and make it easier to control the intensity. Remember, it's essential to always listen to your body and stretch at a level that feels comfortable. Avoid bouncing or jerking movements and aim to hold the stretch for about 30 seconds. Over time, you can gradually increase the duration of the stretch for optimal benefits. Adding the Adductor Stretch to your exercise routine can help improve your overall flexibility and prevent any imbalances that may occur from neglecting this muscle group. It's a great addition to any workout, whether you're a beginner or a seasoned fitness enthusiast. Challenge yourself and feel the difference in your lower body mobility!


  • Start by sitting down on the floor with your legs extended in front of you.
  • Spread your legs apart as far as you can comfortably go.
  • Keep your back straight and tall.
  • Slowly lean forward from your hips and reach towards your right foot with both hands.
  • Hold the stretch for about 20-30 seconds, feeling a stretch in your inner thighs.
  • Repeat the stretch on the other side, reaching towards your left foot.
  • Remember to breathe deeply throughout the stretch and avoid bouncing or jerking motions.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the stretch.
  • Perform the adductor stretch after a thorough warm-up to increase blood flow and promote flexibility.
  • Gradually increase the intensity of the stretch over time, but avoid pushing into sharp pain.
  • Incorporate deep breathing into the stretch to help relax the muscles and promote relaxation.
  • Engage in regular strength training exercises to strengthen the muscles surrounding the adductors.
  • Adjust the width of your stance during the stretch to target different areas of the adductor muscles.
  • Consider using props or support, such as pillows or yoga blocks, to aid in maintaining proper form during the stretch.
  • Combine the adductor stretch with other lower body stretches for a more comprehensive stretching routine.
  • Pay attention to any discomfort or pain during the stretch and modify or discontinue if necessary.
  • Incorporate regular dynamic warm-up exercises to prepare the muscles before performing the adductor stretch.

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