# Supine Adductor Stretch

A static floor stretch for the inner thighs, done on your back with straight legs opened into a wide V. Useful for improving hip range after lower-body training.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/adductor-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/supine-adductor-stretch/

## Muscles worked

- Hip adductors: 9/10
- Hamstrings: 4/10
- Hip flexors: 3/10

## How to do the Supine Adductor Stretch

1. Lie on your back with both legs raised straight up.
2. Open your legs into a wide V, keeping your knees straight.
3. Hold where you feel a stretch inside your thighs.
4. Bring your legs together and lower them to finish.

### Full technique — 7 steps

1. Lie on your back on a mat with your arms out to the sides, palms down.
2. Raise both legs straight up until your feet are over your hips.
3. Keep your knees straight and slowly open your legs out to the sides.
4. Stop when you feel a strong stretch through the inner thighs.
5. Keep your lower back and hips on the floor throughout the hold.
6. Hold that end range while breathing slowly and letting the inner thighs relax.
7. Bring your legs back together and lower them to the floor to come out.

## Common mistakes

- Bouncing into the stretched position
- Pushing past tolerable range
- Bending the knees to go wider
- Lifting the lower back off the floor
- Letting one leg drop lower

## Form cues

- Keep knees straight
- Open legs evenly
- Keep lower back down
- Stretch, don't force

## How much to do

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

- **This exercise: Supine Adductor Stretch — Beginner**
- Harder: [Bench Adductor Stretch](https://seto.fit/exercises/bench-adductor-stretch/) — Beginner

## Quick answers

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

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

### When should I do the Supine 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 Supine Adductor Stretch?

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

### What is a harder version of the Supine Adductor Stretch?

Bench Adductor Stretch (Beginner).

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

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