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Standing Hip Adduction Stretch

Standing Hip Adduction Stretch

The Standing Hip Adduction Stretch is a targeted exercise that specifically focuses on stretching and strengthening the inner thigh muscles, also known as the hip adductors. This exercise is especially beneficial for individuals who experience tightness or limited flexibility in their inner thighs, which can lead to imbalances and potential injury during other physical activities. This stretch is performed in a standing position, making it convenient and accessible for people of varying fitness levels. By bringing the leg inward towards the midline of the body, the hip adductors are effectively engaged and lengthened, promoting increased range of motion and flexibility in this area. In addition to improving flexibility, the Standing Hip Adduction Stretch also helps to activate and strengthen the hip adductor muscles. This enhanced strength can lead to improved stability in everyday movements, such as walking or climbing stairs, as well as in sports or activities that require lateral movements or quick changes in direction. It is important to focus on using proper form during this stretch, maintaining a tall posture and avoiding any jerking or bouncing movements. By taking the time to properly execute the Standing Hip Adduction Stretch, individuals can experience the benefits of improved flexibility, reduced muscle tightness, and enhanced overall lower body function. So, consider incorporating this stretch into your routine to support your fitness goals and promote balanced muscle development.


  • Stand upright with your feet shoulder-width apart.
  • Bring your right leg across your body, crossing over your left leg.
  • Place your right hand on your right hip for support.
  • Slowly lean to the left side, feeling a stretch in the right hip.
  • Hold the stretch for 20-30 seconds.
  • Return to the starting position and repeat on the other side.
  • Repeat the stretch 2-3 times on each side.

Tips & Tricks

  • Start with a proper warm-up before performing the standing hip adduction stretch.
  • Engage your core muscles throughout the exercise to maintain stability and support.
  • Maintain an upright posture throughout the stretch, with your chest lifted and shoulders relaxed.
  • Focus on feeling the stretch in the inner thigh of your standing leg while performing the adduction movement.
  • Gradually increase the intensity of the stretch over time, by increasing the duration or distance of the movement.
  • Avoid any bouncing or jerking movements during the stretch to prevent injuries.
  • Breathe deeply and exhale slowly during the stretch to enhance relaxation and flexibility.
  • It's important to listen to your body and never push through pain. Modify or discontinue the exercise if you experience discomfort.
  • Incorporate the standing hip adduction stretch into your regular lower body flexibility routine to improve hip mobility.
  • Consult with a fitness professional if you have any pre-existing conditions or concerns before adding this stretch to your exercise routine.


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