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Stretching the adductors by opening your legs (stretching)

Lying leg lifts are an additional option to stretch the adductors. Here, you'll find more details about the body position and execution of the exercise.

Body position

Start by lying on your back on the floor. Your hands rest beside your body, and your gaze is directed upwards. Lift your legs into the air, ensuring they are vertically extended. Maintain a slight bend in the knees to protect the joints.

Movement execution

Initiate the leg lifts while lying down to stretch the adductors by moving both legs outward. The movement occurs exclusively to the side, avoiding any forward or backward tilting of the legs. Execute the movement to a comfortable stretch, considering that the ideal range may vary among athletes.

Stressed muscles and common mistakes

For additional insights into the muscles involved and recurring mistakes during the execution of the exercise Adductor stretching by lying leg spreading (stretching), refer to the Adductor stretching section.

Alternative variants to adductor stretching by opening your legs lying down (stretching)

To diversify your training, you can also explore similar exercises or other variations of Adductor stretching through lying leg spreading (stretching).

Stretching the adductors by opening your legs (stretching)

In the lying leg spreading exercise, you lie on your back on the floor. Your legs are positioned vertically in the air and are then spread outward to create a comfortable stretch. Thanks to this lying starting position, athletes can fully concentrate on stretching the adductors in a relaxed posture.

Adductor stretch sitting with wide legs (stretch)

In the exercise of stretching the adductors while sitting with wide-spread legs, you spread your legs outward while sitting and pull your toes towards your body in a wide leg position. This creates an intense stretch on the inner sides of the thighs. To further stretch the adductors, you can move your hands forward.

Adductor stretch with a wide stance (stretch)

In the stretching exercise of stretching the adductors with a wide stance, the legs should be positioned as far apart as possible. There can be significant differences depending on the flexibility of the athletes. By bending forward with a straight back, you intensify the stretch on the adductors.

Squat adductor stretch (stretching)

Squat adductor stretching is an exercise where you stretch the inner thighs in a squatting position. Start with an upright stance, and the feet are angled outward. To intensify the stretch, you can support the movement in squat adductor stretching with your hands, allowing for various intensities.

Standing adductor stretch (stretch)

Standing adductor stretching is a popular stretching exercise, also known as the standing groin stretch. Stand upright and extend one leg sideways. Shift the weight in the opposite direction. There are various variations, including the option to theoretically kneel with one leg on the ground.

Butterfly stretch

The butterfly stretch is one of the preferred stretching exercises for the adductors. It is also known as sitting hip stretching or seated groin stretch. Sit in a seated position and bring the soles of your feet together. For an intense stretch, press your knees towards the ground.