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Adductor stretch sitting with wide legs (stretch)

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

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, gaze forward, and support your hands directly in front of you on the floor.

To effectively stretch the adductors, move your hands forward. Make sure to keep your back straight and avoid rounding it. This will create an intense stretch on the insides of your thighs.

Stressed muscles and common mistakes

For more information on the muscles involved and common mistakes when performing the exercise Stretching adductors while sitting with legs spread wide, visit the page Stretching adductors.

Alternative variants to adductor stretching sitting with wide legs (stretching)

To make your training more diverse, you can also try similar exercises or other variations of the exercise Stretching adductors while sitting with legs spread wide.

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.

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Adductor stretch sitting with wide legs (stretch)

Stressed muscles and common mistakes

Alternative variants to adductor stretching sitting with wide legs (stretching)

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