standing adductor stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Adductor Longus, Adductor Brevis, Adductor Magnus

Secondary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

How to do it

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Keep your hands to your hips.
2. Shift your weight to your right leg, bending your right knee while keeping your left leg straight. Lean your torso slightly forward.
3. Hold the stretch for 20-30 seconds, feeling a stretch along the inner thigh of your left leg.
4. Return to the starting position and repeat the stretch on the other side by shifting your weight to your left leg and bending your left knee.

Form tips

• Ensure your bent knee does not extend past your toes to avoid unnecessary strain on the knee joint.
• Perform the stretch slowly and with control to maximize muscle flexibility and reduce injury risk.
• Gradually increase the depth of the stretch as your flexibility improves.