# Bench Adductor Stretch

A standing inner-thigh stretch with one leg raised out to the side and the heel resting on an incline bench. Useful for stretching the adductors without getting down on the floor.

- Beginner · Mobility
- Equipment: Adjustable bench
- HD video: https://media.seto.fit/exercises/standing-leg-elevated-hamstring-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/bench-adductor-stretch/

## Muscles worked

- Hip adductors: 8/10
- Hamstrings: 3/10
- Glutes: 3/10

## How to do the Bench Adductor Stretch

1. Stand side-on to an incline bench, heel on the top of the backrest.
2. Keep the raised knee straight and your toes pulled back.
3. Stand tall with hands on hips and chest facing forward.
4. Hold the stretch while breathing steadily, then switch sides.

### Full technique — 7 steps

1. Set an adjustable bench to an incline and stand side-on to its top end.
2. Raise the leg nearer the bench out to the side and rest your heel on the top of the backrest.
3. Keep the raised knee straight and pull your toes back toward you.
4. Stand tall on the other leg with that foot flat and your hands on your hips.
5. Keep your chest facing forward and your hips level without leaning away from the bench.
6. Stop when you feel a clear stretch along the inside of the raised thigh.
7. Hold the position while breathing steadily, then lower the leg and switch sides.

## Common mistakes

- Leaning the torso away from the bench
- Bending the raised knee
- Hiking the hip of the raised leg
- Setting the bench too high
- Bouncing at end range

## Form cues

- Stay tall through torso
- Keep raised knee straight
- Keep pelvis level
- Stop at first strong stretch

## How much to do

- **Strength**: 2–3 sets of 20–30 reps · rest 20 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 20 s · 5–6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Butterfly Stretch](https://seto.fit/exercises/butterfly-stretch/) — Beginner
- **This exercise: Bench Adductor Stretch — Beginner**

## Quick answers

### What muscles does the Bench Adductor Stretch work?

Primary: Hip adductors 8/10. Also works: Hamstrings 3/10, Glutes 3/10.

### When should I do the Bench Adductor Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.

### How many sets and reps of the Bench Adductor Stretch?

Strength: 2–3 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 20 s, 5–6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 15 s, 6 reps in reserve.

### What is an easier version of the Bench Adductor Stretch?

Butterfly Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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