How to do the Supine Dynamic Adductor Stretch
- Lie on your back, arms out to the sides, legs raised straight up.
- Open your legs wide into a V, keeping your knees straight.
- Bring your legs back together until your feet meet.
- Repeat smoothly, keeping your lower back on the floor.
Full technique — 6 steps
- Lie on your back with your arms straight out to the sides at shoulder level.
- Raise both legs until they point straight up, knees straight and feet together.
- Keep your lower back and arms on the floor throughout the set.
- Open your legs out to the sides into a wide V as far as comfortable.
- Bring your legs back together under control until your feet meet.
- 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
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.
