Half-Kneeling Adductor Stretch

AdductorsBodyweight

Target your inner thighs and groin in a half-kneeling position to improve hip mobility and relieve tightness.

How to do it

1Kneel on one knee and extend the other leg straight out to the side with your foot flat on the floor.

2Place your hands on the floor in front of you for support.

3Keep your spine neutral and slowly shift your hips back toward the heel of your kneeling leg.

4Feel the stretch along the inner thigh of your extended leg and hold briefly.

5Return to the starting position and repeat on the other side.

Common mistakes

Excessive spine rounding, which reduces stretch effectiveness and shifts your center of gravity.

Lifting the foot of your extended leg off the floor, taking tension off the adductors.

Bouncing aggressively, which can trigger a protective muscle reflex.

Breathing

Breathe deeply and rhythmically, deepening the stretch on every exhale.

Make it harder or easier

To scale down, place your hands on an elevated surface or limit how far back you shift your hips. To scale up, point the toes of your extended leg toward the ceiling.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.