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Standing adductor stretch (stretch)

Fitness enthusiasts also find standing lateral adductor stretching highly popular. This exercise, also known as the Standing Groin Stretch, comes in various variations.

In standing adductor stretching, you position yourself upright and extend one leg laterally outward. The weight subtly shifts towards the opposite direction, with the inner side of the foot supporting the leg. An alternative position involves kneeling on the floor with the non-stretched leg. Your hands support your body in front of you, approximately shoulder-width apart, with your arms slightly bent. The upper body gently leans forward while maintaining mostly straight alignment.

To stretch the adductors on one side of your body, you tend to shift your weight towards the other side. A slight bending of the leg enhances the stretch further. The execution in the kneeling variant is similarly straightforward to standing adductor stretching, allowing you to proceed in the same manner.

Stressed muscles and common mistakes

Additional details about the engaged muscles and recurring errors in performing the exercise "Standing Adductor Stretching (stretching)" can be found on the website "Stretching Adductors."

Alternative variants to standing adductor stretching (stretching)

To add more variety to your training, you can also try similar exercises or other variations of the "Standing Adductor Stretching (stretching)" exercise.

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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Standing adductor stretch (stretch)

Stressed muscles and common mistakes

Alternative variants to standing adductor stretching (stretching)

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