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Standing Leg Up Adductor Stretch

Standing Leg Up Adductor Stretch

The Standing Leg Up Adductor Stretch is a beneficial exercise that targets the inner thigh muscles, also known as the adductors. This stretch promotes flexibility, helps to improve lower body mobility, and prevents muscle imbalances. It can be done almost anywhere, making it convenient for both home and gym workouts. To perform the Standing Leg Up Adductor Stretch, start by standing tall with your feet together. Lift one leg straight out to the side, keeping it as straight as possible. Engage your core for stability and maintain a slight bend in your opposite leg for balance. Gently lean your upper body towards the side of the lifted leg, feeling a stretch in your inner thigh. Hold the stretch for about 20-30 seconds, breathing deeply and maintaining a relaxed posture. Repeat the stretch on the other side, ensuring both legs receive equal attention and care. It is important to listen to your body and not push beyond your comfort level. Remember to go at a pace that feels right for you, gradually increasing the intensity as your flexibility improves. Adding the Standing Leg Up Adductor Stretch to your exercise routine can improve your overall mobility and allow you to perform other exercises with better form and range of motion. Remember to consult with a fitness professional or physician if you have any concerns or questions before attempting this or any other exercise.


  • Start standing tall with feet hip-width apart.
  • Shift your weight onto your left leg.
  • Lift your right leg straight out to the side, keeping it parallel to the ground.
  • Bend your left knee slightly and engage your core muscles.
  • Slowly lower your right leg back to the starting position.
  • Repeat on the other side.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Warm up your body with light cardio exercises before performing the standing leg up adductor stretch.
  • Engage your core muscles throughout the entire stretch to maintain stability and balance.
  • Focus on your breathing during the stretch, taking deep breaths in and exhaling slowly to relax your muscles.
  • Gradually increase the intensity of the stretch by lifting your leg higher over time, but only to a comfortable position.
  • Hold the stretch for at least 20-30 seconds on each side to improve flexibility and range of motion.
  • Avoid bouncing or jerking movements during the stretch, as it can cause injury or strain.
  • If you feel any pain or discomfort, ease off the stretch and consult with a fitness professional.
  • Incorporate the standing leg up adductor stretch into your regular stretching routine to effectively target and stretch the inner thigh muscles.
  • To enhance the stretch, gently push your knee outwards while keeping your leg lifted.
  • Balance yourself against a wall or sturdy object if you need additional support during the stretch.


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