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Standing Raised Leg Hip Adductor Stretch

Standing Raised Leg Hip Adductor Stretch

The Standing Raised Leg Hip Adductor Stretch is a fantastic exercise that targets the inner thigh muscles, also known as the adductors. This stretch helps to improve flexibility and mobility in the hip joint while also relieving tension in the groin area. It can be especially beneficial for athletes involved in sports that require lateral movements or for individuals seeking to improve their overall lower body flexibility. To perform this stretch, you start by standing with your feet hip-width apart. Then, raise one leg off the ground and place the ankle of the raised leg on top of the opposite knee, creating a figure-four shape with your legs. Maintain a slight bend in your standing leg to ensure stability. Next, slowly lower your hips down and back as if you were sitting into a chair. You should feel a deep stretch in the inner thigh of the raised leg. Hold the stretch for about 20-30 seconds, focusing on maintaining good posture and breathing deeply throughout. Repeat on the other side. It's important to note that stretching should never cause pain or discomfort. If you feel any sharp or intense pain, stop immediately. Gradually ease into the stretch and respect your body's limits. Remember to warm up before attempting any stretching routine to prepare your muscles for the movement. By regularly incorporating the Standing Raised Leg Hip Adductor Stretch into your fitness routine, you can improve your overall flexibility, decrease the risk of groin injuries, and enhance your performance in various sports activities.


  • Stand upright with your feet hip-width apart.
  • Extend your right leg straight out to the side, keeping it parallel to the ground.
  • Flex your right foot, pointing your toes upward.
  • Shift your weight onto your left leg, slightly bending the knee.
  • Engage your core and maintain an upright posture throughout the exercise.
  • Slowly lean your torso to the left, away from the extended leg, feeling a stretch in your inner thigh.
  • Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch.
  • Return to the starting position and repeat on the other side.
  • Perform 2-3 sets of this stretch, alternating sides.

Tips & Tricks

  • Always start with a warm-up before performing this stretch to prepare your muscles and joints.
  • Engage your core muscles to maintain stability and balance throughout the stretch.
  • Focus on breathing deeply and relax into the stretch, allowing your muscles to gradually release.
  • Perform the stretch on both sides to ensure balance and symmetry in your hip adductors.
  • Control the intensity of the stretch by adjusting the height at which you raise your leg.
  • Listen to your body and never push yourself into pain or discomfort. Gradually increase the range of motion over time.
  • Incorporate this stretch into your post-workout routine to help prevent muscle imbalances and improve flexibility.
  • If you have any pre-existing injuries or conditions, consult with a healthcare professional before attempting this stretch.
  • Stay patient and consistent with your stretching routine to see improvements in flexibility and range of motion.
  • Combine this stretch with other hip-opening exercises for a comprehensive lower body flexibility routine.


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