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Standing Wide Leg Adductor Stretch

Standing Wide Leg Adductor Stretch

The Standing Wide Leg Adductor Stretch is an effective exercise that targets the muscles of the inner thighs, known as the adductors. This stretch helps to improve flexibility, increase range of motion in the hips, and alleviate tightness in the groin area. To perform the Standing Wide Leg Adductor Stretch, stand with your feet wider than shoulder-width apart and toes pointed slightly outward. Keep your torso upright and engage your core for stability. Slowly shift your body weight to one side by bending the knee of that side and lowering your body towards the floor. You should feel a stretch in the inner thigh of the extended leg. Hold the stretch for about 20-30 seconds and then switch sides. Remember to breathe deeply throughout the stretch to enhance relaxation and ease into the stretch. Incorporating the Standing Wide Leg Adductor Stretch into your fitness routine can be beneficial for various activities such as dancing, martial arts, or simply to enhance your overall flexibility. As with any stretching exercise, it is important to listen to your body and avoid pushing yourself too far beyond your comfort level. Remember to perform this stretch after a proper warm-up, when your muscles are more pliable, to prevent injury. Stretching is a crucial component of any well-rounded fitness program as it helps maintain healthy muscle function and joint mobility. Include the Standing Wide Leg Adductor Stretch in your regular routine to improve flexibility, reduce muscle tension, and ultimately enhance your overall fitness performance.


  • Stand with your feet shoulder-width apart.
  • Take a step to the side with your right foot and shift your bodyweight to the right.
  • Bend your right knee and lower your hips, keeping your left leg straight.
  • Place your hands on your hips for stability.
  • Hold the stretch for 20-30 seconds, feeling the stretch in your inner thighs.
  • Repeat the stretch on the other side by stepping to the left and bending your left knee.
  • Perform 2-3 sets of the stretch on each side.

Tips & Tricks

  • Focus on proper form and alignment throughout the stretch.
  • Incorporate deep breathing and relaxation techniques to enhance the effectiveness of the stretch.
  • Make sure to stretch both sides evenly to maintain balance and symmetry in the body.
  • Listen to your body and only stretch to the point of mild discomfort, avoiding any pain.
  • Work on gradually increasing the duration of the stretch to improve flexibility over time.
  • Engage the core muscles for added stability and support during the stretch.
  • Try using props such as a yoga block or bolster to modify and deepen the stretch.
  • Don't forget to warm up before attempting any stretching exercises to prevent injuries.
  • Include this stretch as part of a well-rounded routine that includes a variety of exercises and stretches for overall flexibility.
  • Consult with a fitness professional or healthcare provider if you have any specific concerns or limitations.


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