Mobility
Standing Adductor Stretch
The standing adductor stretch uses a wide stance and a sideways weight shift to gently stretch your inner thigh, one side at a time.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet wider than shoulder-width apart, toes pointing forward or slightly outward.
- Shift your hips toward your right foot, bending your right knee while keeping your left leg straight.
- Hold the position where you feel a gentle stretch along your left inner thigh.
- Slowly shift your weight back to the center.
- Repeat the stretch on the other side.
Form cues
- Keep both feet fully grounded.
- Breathe slowly throughout the hold.
Common mistakes
- Bent knee falling inwardKeep your bent knee pointing in the same direction as your toes.
- Folding toward the floorMove your hips slightly backward with your chest lifted rather than reaching down.
- Bouncing for more rangeStay still at mild tension instead of repeatedly pushing deeper.
Safety
Forcing a deep shift can strain your groin or irritate your bent knee. An unstable stance can also make you lose your balance.
- Warm up with a few minutes of easy walking.
- Use a sturdy counter for support if your balance is uncertain.
- Stop if you feel sharp pain, joint pinching, or numbness.
If you have a recent groin strain or an ongoing hip or knee injury, ask a physiotherapist about a suitable version first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds per side
- Rest
- No rest timer