Hips
Standing Wide Knees Adductor Stretch
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Keep your back straight and chest lifted, engaging your core.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- adductor magnus
- adductor longus
- adductor brevis
- gracilis
- pectineus
Secondary muscles
- semitendinosus
- semimembranosus
- biceps femoris (long head)
- gluteus medius
Target muscles
- legs
- hips
How to perform
- 1
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- 2
Keep your back straight and chest lifted, engaging your core.
- 3
Slowly bend your knees, pushing your hips back as if sitting into a chair.
- 4
Lower until you feel a gentle stretch in your inner thighs, ensuring your knees track over your toes.
- 5
Hold the stretch for 20-30 seconds, breathing deeply and maintaining a stable posture.
- 6
Slowly return to the starting position by extending your knees.
Safety & form
Train smart. Read these notes before adding heavy load.
