Standing Adductor Stretch — how to, muscles worked, alternatives

How to do the Standing Adductor Stretch

Stand with your feet wider than shoulder-width, toes slightly outward.
Shift weight to one leg, straightening the other; feel the stretch.
Bend that knee and lower your hips until the inner thigh stretches.
Hold this stretch comfortably, breathing slowly, and then switch to the other side.

Full technique — 6 steps

Stand in a wide stance with toes turned out slightly and hands on your hips.
Shift your weight fully onto one leg while keeping the opposite leg straight.
Bend that knee and lower your hips toward it until the inner thigh of the straight leg stretches.
Keep both feet flat and the bent knee pointing where that foot points.
Keep your torso upright and your back flat.
Hold the position with steady breathing, then switch sides and repeat.

Common mistakes

Collapsing the knee inward
Working heel lifting off floor
Rounding forward at the bottom
Bending the straight leg
Bouncing into the stretched position

Form cues

Shift fully into one hip
Keep working heel down
Let straight leg stay long
Open the hips gradually

Where to start and where to go next

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

This exercise Standing Adductor Stretch Beginner
Harder Bench Adductor Stretch Beginner

Quick answers

What muscles does the Standing Adductor Stretch work?

Primary: Hip adductors 9/10. Also works: Hamstrings 4/10, Quads 4/10, Glutes 3/10.

When should I do the Standing Adductor Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

How many sets and reps of the Standing Adductor Stretch?

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