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Adductor stretch with a wide stance (stretch)

Performing the Adductor Stretch with a Wide Stance involves a stretching exercise that is done while standing upright.

Position your legs as far apart as possible. Ensure that the stretch in the inner thighs remains comfortable and that your feet are fully grounded. To intensify the mild stretch, lean your upper body forward with a straight back. Your hands press down in front of you, slightly wider than shoulder-width apart. Keep your gaze downward, toward your legs, maintaining a natural extension of the spine throughout the exercise.

Stressed muscles and common mistakes

Further details on the involved muscles and recurring errors while performing the exercise Adductor Stretch with a wide stance can be found on the page Stretching Adductors.

Alternative variants to adductor stretching with a wide stance (stretching)

To add more variety to your training, you can also explore similar exercises or other variations of the exercise Adductor Stretch with a wide stance.

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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