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Standing Hip Out Adductor Stretch

Standing Hip Out Adductor Stretch

The Standing Hip Out Adductor Stretch is a fantastic exercise for targeting the inner thighs and hip flexors. This stretch is particularly beneficial for individuals who lead a largely sedentary lifestyle or perform activities that require sitting for extended periods. To perform this exercise, stand with your feet shoulder-width apart and take a wide step to the side with your right leg. Keep your left leg straight and shift your weight onto your right leg, bending your right knee and lowering your body toward the floor. At the same time, allow your right knee to track over your right toes while keeping your left leg extended and your toes pointing forward. As you lower your body, you should feel a gentle stretch in the inner thigh of your left leg. Hold this position for about 30 seconds, focusing on breathing deeply and allowing the muscles to relax and elongate. Afterward, switch sides and repeat the stretch on the other leg. By regularly incorporating the Standing Hip Out Adductor Stretch into your routine, you can improve flexibility and range of motion in the hips and groin area. This can be especially helpful for athletes or anyone involved in activities that require lateral movement or quick changes in direction. Remember to always perform stretches in a pain-free range and avoid any bouncing or jerking movements. Adding this stretch to your fitness regimen can be an effective way to maintain proper muscle balance, prevent injury, and enhance overall physical performance. Combine it with other exercises that target the lower body for a well-rounded workout routine. It is important to consult with a fitness professional to determine the appropriate frequency and intensity of this exercise based on your individual needs and goals. Keep stretching, and enjoy the benefits of improved hip and thigh flexibility!


  • Start by standing with your feet shoulder-width apart.
  • Take a step to the side with one foot, keeping your toes facing forward.
  • Shift your body weight onto the leg that stepped out.
  • Bend the knee of the leg that remained stationary slightly, as you push your hips out to the side of the bent leg.
  • You should feel a stretch on the inner thigh of the leg that stepped out.
  • Hold the stretch for 20-30 seconds, while keeping your upper body upright and maintaining balance.
  • Repeat the stretch on the other side by stepping out with the opposite leg.
  • Perform 2-3 sets of this exercise, alternating between both legs.

Tips & Tricks

  • Engage your core muscles by pulling your belly button towards your spine during the stretch.
  • Don't forget to breathe deeply and relax throughout the exercise.
  • Gradually increase the stretch by gently pushing your knee outwards with your elbow.
  • Make sure to keep both feet flat on the ground for better stability.
  • Focus on maintaining good posture with a straight back and relaxed shoulders.
  • Don't bounce or jerk during the stretch; instead, maintain a slow and controlled motion.
  • Feel the stretch primarily in your inner thigh and groin area.
  • For a deeper stretch, try adding a slight forward tilt from your hips.
  • Remember to hold the stretch for at least 30 seconds on each side for optimal results.
  • Listen to your body and modify the stretch as needed to prevent any discomfort or pain.

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