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Sitting Wide Leg Adductor Stretch

Sitting Wide Leg Adductor Stretch

The Sitting Wide Leg Adductor Stretch is a great exercise to target and stretch the muscles of the inner thigh, also known as the adductors. This exercise can be done in the comfort of your own home and requires minimal equipment, making it a convenient option for those looking to improve flexibility and mobility. To perform the Sitting Wide Leg Adductor Stretch, you begin by sitting on the ground with your legs extended straight out in front of you. Slowly spread your legs apart as wide as you comfortably can, while keeping your knees facing upwards and your feet flexed. Once you have achieved a comfortable position, gently lean forward from your hips, hinging at your waist. Try to keep your back straight and avoid rounding your shoulders. As you lean forward, you will feel a stretch in your inner thighs. Hold this stretch for 20-30 seconds, breathing deeply and relaxing into the stretch. Aim to increase your range of motion gradually over time by gently pushing your legs apart a little further each time. The Sitting Wide Leg Adductor Stretch is beneficial for improving flexibility in the inner thigh muscles, which can be especially useful for activities like dancing, martial arts, or even just everyday movements. Remember to perform this stretch after a warm-up or as part of your cool-down routine to maximize its benefits. Incorporate the Sitting Wide Leg Adductor Stretch into your regular exercise routine to promote better flexibility, reduce the risk of injuries, and improve overall lower body mobility.


  • Start by sitting on the floor with your legs extended in a wide V-shape.
  • Keep your back straight and engaged, and sit tall with your core muscles activated.
  • Now, slowly lean forward at the hips, reaching your hands forward as you lower your upper body toward the floor.
  • Go only as far as you can comfortably, feeling a stretch in your inner thigh muscles.
  • Hold this stretch for 15-30 seconds, while breathing deeply and relaxing into the stretch.
  • Slowly release the stretch and return to the starting position.
  • Repeat the stretch for 2-3 times, trying to go a little deeper each time.

Tips & Tricks

  • Engage your core muscles throughout the stretch.
  • Keep your back straight and shoulders relaxed.
  • Gently lean forward from your hips to deepen the stretch.
  • Avoid bouncing or jerking movements. Instead, focus on a slow and controlled stretch.
  • Hold the stretch for 15-30 seconds on each side, breathing deeply.
  • Gradually increase the intensity of the stretch over time, but never push yourself to the point of pain.
  • Incorporate this stretch into your routine to improve flexibility and range of motion in your hips and inner thighs.
  • Combine the stretch with other exercises that target the adductor muscles, such as squats or lunges, for a more comprehensive workout.
  • Listen to your body and modify the stretch as needed to suit your level of flexibility and comfort.
  • Remember to warm up before performing this stretch to prepare your muscles for the movement.

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