How to do the Bench Adductor Stretch
- Stand side-on to an incline bench, heel on the top of the backrest.
- Keep the raised knee straight and your toes pulled back.
- Stand tall with hands on hips and chest facing forward.
- Hold the stretch while breathing steadily, then switch sides.
Full technique — 7 steps
- Set an adjustable bench to an incline and stand side-on to its top end.
- Raise the leg nearer the bench out to the side and rest your heel on the top of the backrest.
- Keep the raised knee straight and pull your toes back toward you.
- Stand tall on the other leg with that foot flat and your hands on your hips.
- Keep your chest facing forward and your hips level without leaning away from the bench.
- Stop when you feel a clear stretch along the inside of the raised thigh.
- 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
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
- This exercise Bench Adductor Stretch
Too hard for now? Start with the Butterfly Stretch.
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).
