How to do the Supine Adductor Stretch
- Lie on your back with both legs raised straight up.
- Open your legs into a wide V, keeping your knees straight.
- Hold where you feel a stretch inside your thighs.
- Bring your legs together and lower them to finish.
Full technique — 7 steps
- Lie on your back on a mat with your arms out to the sides, palms down.
- Raise both legs straight up until your feet are over your hips.
- Keep your knees straight and slowly open your legs out to the sides.
- Stop when you feel a strong stretch through the inner thighs.
- Keep your lower back and hips on the floor throughout the hold.
- Hold that end range while breathing slowly and letting the inner thighs relax.
- 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
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
- Harder Bench Adductor Stretch
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).
