# Supine Dynamic Adductor Stretch

A dynamic mobility drill done lying on your back with both legs raised straight up. Opening the legs wide and bringing them back together moves the adductors through their range, which suits a warm-up.

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

## Muscles worked

- Hip adductors: 8/10
- Hip flexors: 5/10
- Hamstrings: 3/10

## How to do the Supine Dynamic Adductor Stretch

1. Lie on your back, arms out to the sides, legs raised straight up.
2. Open your legs wide into a V, keeping your knees straight.
3. Bring your legs back together until your feet meet.
4. Repeat smoothly, keeping your lower back on the floor.

### Full technique — 6 steps

1. Lie on your back with your arms straight out to the sides at shoulder level.
2. Raise both legs until they point straight up, knees straight and feet together.
3. Keep your lower back and arms on the floor throughout the set.
4. Open your legs out to the sides into a wide V as far as comfortable.
5. Bring your legs back together under control until your feet meet.
6. Repeat in a smooth, steady rhythm without bouncing at the widest point.

## Common mistakes

- Bouncing into the stretched position
- Forcing range past control
- Bending the knees as legs open
- Lower back lifting off the floor
- Legs dropping toward the floor

## Form cues

- Keep knees straight
- Use your full range
- Lower back on the floor
- Open both legs evenly

## How much to do

- **Strength**: 1–2 sets of 8–10 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 1–2 sets of 8–12 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s

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

## Quick answers

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

Primary: Hip adductors 8/10. Also works: Hip flexors 5/10, Hamstrings 3/10.

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

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Supine Dynamic Adductor Stretch?

Strength: 1–2 sets of 8–10 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 8–12 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve.

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

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