Kneeling Leg Out Adductor Stretch
Start in a kneeling position on a mat, with knees hip-width apart and hands on the floor for support if needed. Extend one leg straight out to the side, placing the foot flat on the floor with toes pointing forward.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- adductor magnus
- adductor longus
- adductor brevis
- gracilis
- pectineus
Target muscles
- legs
How to perform
- 1
Start in a kneeling position on a mat, with knees hip-width apart and hands on the floor for support if needed.
- 2
Extend one leg straight out to the side, placing the foot flat on the floor with toes pointing forward.
- 3
Keep your back straight and core gently engaged, avoiding any rounding of the spine.
- 4
Slowly shift your hips back towards the heel of your extended leg until you feel a gentle stretch in your inner thigh.
- 5
Hold the stretch for the desired duration, breathing deeply and relaxing into the stretch.
- 6
Return to the starting position slowly and repeat on the other side.
Safety & form
Train smart. Read these notes before adding heavy load.
