Stretch adductors

Stretching the adductors primarily targets the adductor muscles (musculus adductor). Depending on the exercise, you may also be secondary stretching the calves, thighs, or even the lower back.

Side lying leg raises (stretching)

The side-lying leg lift, known as the Side Lying Leg Lift in English-speaking regions, shares strong parallels with the fitness exercise side leg lift. In a slight variation, it also allows for stretching the abductors. In the following section, you will learn everything about the correct body position and execution to stretch the adductors during the side-lying leg lift.

Body Position

For the side-lying leg lift, start by lying on the floor. Support yourself with your lower arm, keeping the upper body slightly upright. You can position the other hand in front of you to enhance stability. Lay one leg sideways on the floor, while the other leg is stretched diagonally into the air. Stack both legs directly on top of each other, with your gaze directed towards the toe in the air.

Execution

To begin the side-lying leg lift, raise the lower leg. While exhaling, bring both legs together. They are now almost fully extended and diagonal in the air. Only your hands and buttocks or hips remain on the floor. Then, take a deep breath and lower the leg again, but do not place it completely on the floor to maintain tension in your adductors.

Stretching the adductors by opening your legs (stretching)

Lying leg opening is another way to stretch the adductors. Here's more about the body position and execution.

Body Position

Start by lying on your back on the floor. Your hands are placed beside your body, and your gaze is directed upward. Lift your legs into the air, keeping them vertically stretched with a slight bend in the knees to protect the joints.

Execution

Begin stretching the adductors through lying leg opening by moving both legs outward. The movement occurs exclusively sideways, without tilting the legs forward or backward. Continue this movement until you feel a comfortable stretch. The optimal range of motion varies for each athlete.

Adductor stretch sitting with wide legs (stretch)

Stretching the adductors can also be done while sitting with wide legs.

Start by sitting on the floor and spreading your legs outward. Gently pull your toes towards your body to protect the knee joints. Keep your upper body upright with your gaze forward. You can support your hands directly in front of you on the floor.

Tip

To effectively stretch your adductors, now reach forward with your hands. Ensure that you keep your back straight and avoid rounding it. As a result, you'll feel an intense stretch on the insides of your thighs.

Adductor stretch with a wide stance (stretch)

Spread your legs as far apart as possible. However, make sure that the stretch in the inner thighs is still comfortable, and your feet are fully planted on the ground.

Tip

To intensify the gentle stretch from the starting position, lean forward with a straight back. Your hands press down in front of you on the floor, slightly wider than shoulder-width apart. Keep your gaze directed towards your legs, ensuring that the head remains a natural extension of the spine during the exercise.

Squat adductor stretch (stretching)

Engage your adductors while standing with the Squat Adductor Stretch, also known as the Squatting Groin Stretch.

To perform the Squat Adductor Stretch, stand upright with your feet angled to the sides. Position your legs wide apart so that your lower and upper thighs create approximately a right angle. Descend into a squat while keeping your upper body upright and your gaze forward. Place your hands on your knees, extending your arms almost fully. Gently move your knees outward to stretch the adductors.

Squat Adductor Stretch

Tip:

You can support this movement gently with your hands, ensuring that you feel a comfortable stretch on the inner thighs without overextending the adductors.

Standing adductor stretch (stretch)

The standing adductor stretch is also widely favored among fitness enthusiasts. This exercise, also known as the Standing Groin Stretch, comes in various variations.

To perform the standing adductor stretch, stand and extend one leg sideways. Shift your weight toward the opposite direction, with the inside of the foot of the extended leg resting on the ground. Alternatively, you can kneel on the ground with the leg that is not being stretched. Support yourself with your hands in front of your body, approximately shoulder-width apart on the ground, with your arms not fully extended. This posture slightly leans the upper body forward while keeping it mostly straight.

To stretch the adductors on one side of your body, shift your body weight towards the opposite side. You can further intensify the stretch by slightly bending your leg.

Standing Adductor Stretch

The execution of the kneeling variation is as straightforward as the standing adductor stretch, allowing you to proceed in a similar manner.

Butterfly stretch

The Butterfly Stretch is one of the most popular exercises for stretching the adductors, also known as Seated Groin Stretch or sitting hip stretching. Follow these tips to effectively target your adductors during this stretch.

To perform the Butterfly Stretch, assume a seated position. Press the soles of both feet together in front of you, allowing your knees to point outward. Keep your upper body upright, and direct your gaze forward. Use your hands to grasp your feet.

Tip:

To intensify the stretch on your adductors during the Butterfly Stretch, press your knees toward the floor. For an even stronger effect, use your elbows to push your thighs downward. By leaning your upper body forward without rounding your back, you can enhance the stretch.

Common mistakes when stretching the adductors

Stretching the adductors is crucial for optimal functionality. However, errors during stretching can diminish its effectiveness. Here are common mistakes and the best tips on how to avoid them.

✅ Overstretching Adductors: When stretching, it's essential to find a comfortable level. You should feel a good stretch on the inner thighs – it shouldn't be too painful. Each athlete decides the intensity of adductor stretching based on personal preference.

✅ Formation of Rounded Back: In many exercises, maintaining a straight back is crucial. Nevertheless, many athletes tend to form a rounded back during the movement. The motion should only be performed as far as you can maintain a straight back.

Alternatives and similar exercises for stretching the adductors

Stretching the adductors is one aspect, while targeted strengthening of the inner thighs is another. Additionally, it's crucial to strengthen the opposing muscles, the abductors. The following section introduces some exercises for training both the inner and outer thighs.