7 Simple adductor stretches and flexibility exercises

7 Simple adductor stretches and flexibility exercises

Shortened adductors are a common problem. When people have shortened adductors, the mobility of the pelvis is limited. This affects the spine’s ability to adjust. At the same time, the adductors can no longer adequately stabilize the hip and pelvic area.

Therefore, men and women should stretch their adductors on a regular basis. This can effectively reduce the susceptibility to injury in the groin area. The loosened connective tissue allows lymph fluid to flow more quickly to the cells. This increases your ability to regenerate, allowing you to perform even better. The same goes for stretching the abductors, which are the counterparts of the adductors.

To protect your legs from injury, stretching is important. Therefore, you should also do stretches for the other thigh muscles and calves.

This article will give you some useful information about adductor stretches. You will be able to add these different exercises to your routine in the future.

Muscles Used During Adductor Stretches

Adductor stretching primarily works the adductor muscles. However, depending on how you perform this exercise, you can also stretch your calves, thighs, or even your lower back.

1. Butterfly Stretch

Also known as a seated hip stretch or seated groin stretch, the butterfly is one of the most popular stretches. This stretch is a seated hip opener that has tremendous benefits. It is suitable for all levels, including beginners. In fact, especially after strenuous exercise, repetitive movements, or long periods of sitting, it is effective in releasing tension in the hips and improving flexibility.

adductor stretches

To do the Butterfly Stretch, assume a seated position on your back. Press both feet together in front of you. The knees are pointing to the side. Your upper body is upright and your gaze is forward. Grasp your feet with your hands.

Tip: To increase the intensity of the adductor stretch during this exercise, push your knees toward the floor. For an even stronger effect, use your elbows to push your thighs down. You can increase this stretch by bending your torso forward without creating a hunchback.

2. Standing Groin Stretch

This stretch is also very popular among fitness athletes. There are several variations of this exercise.

Stand and stretch one leg out to the side. You tend to shift your weight in the other direction. This leg rests on the inside of the foot. Alternatively, you can kneel on the floor with the non-stretched leg. Support yourself with your hands in front of your body. The hands are about shoulder-width apart on the floor, with the arms not fully extended. As a result, the upper body is slightly bent forward and mostly straight.


adductor stretches

In order to stretch the adductors on one side of your body, you will tend to shift your body weight to the other side; by slightly bending your leg, you can further increase the stretch.

adductor stretches

The kneeling stretch is very similar in its simplicity to the standing adductor stretch, and is therefore performed in much the same way.

3. Squat Adductor Stretch

The Squat Stretch exercise allows you to stretch your adductors while standing. It is also called the squat or adductor stretch exercise.


adductor stretches

Stand up straight. Your feet should be at an angle to the side. Your legs should be far enough apart so that your lower legs and thighs form about a right angle. This requires you to squat. Your upper body is still upright and your gaze is forward. Place your hands on your knees so that your arms are almost fully extended. Move your knees slightly outward to stretch the adductor muscles.

Tip: You can use your hands to provide gentle support during this movement. Do not overstretch the adductors, but make sure you feel a comfortable stretch in the inner thigh.

4. Wide stance adductor stretch

Wide stance adductor stretch is a stretching exercise that you do while standing.

Place your legs as far apart as possible. Make sure that the stretch is still comfortable in the inner thigh and that your feet are completely on the floor.

adductor stretches

Tip: For a more intense light stretch from the starting position, bend forward with a straight back. Place your hands on the floor in front of you and press down on the floor. They are slightly wider than shoulder width apart. Throughout this exercise, your head is a natural extension of your spine, and your gaze is directed back toward your legs.

5. Adductor Stretch in Sitting Position with Wide Legs

Adductor stretches are also possible while sitting with legs spread.

adductor stretches

Start by sitting on the floor with your legs spread out. To protect your knee joints, pull your toes slightly towards your body. Make sure that you are sitting upright and that you are looking forward. Place your hands on the floor in front of you.

Tip: The most effective way to stretch your adductors is to move your hands forward. Keep your back straight and avoid hunching over. This will give you an intense

6. Legs Extended

Another way to stretch the adductors is to lie with the legs apart. Learn more about the position and how to perform this move below.

Body Position

Begin by lying on your back on the floor. Your hands are next to your body and your eyes are looking up. Now lift your legs into the air so that they are straight. Leave only a slight bend at the knees to protect the joints.


adductor stretches

Now start to stretch the adductors by opening the legs while lying down. Move both legs outward. Movement is sideways only. The legs should not tilt forward or backward. Continue to do this movement until you feel that the stretch is still comfortable for you. Bringing the legs back together

7. Side Leg Raise

To perform a side leg raise, begin by lying down on the floor. Support yourself with your forearm so that your upper body is slightly upright. You can also place the other hand in front of you for added stability. Place one leg sideways on floor. Raise the other leg diagonally in the air. Stack both legs directly above each other. Make sure you are looking at your toes as they are raised.


adductor stretches

Lift the lower leg to begin the side leg raise. As you straighten your legs, bring both legs together. They are now almost fully extended and diagonally in the air. Now only your hands and buttocks or hips are on the floor. Take a deep breath and bring the leg back down. To maintain the tension in your adductors, do not bring the leg down completely.

Keep reading: 50 stretching exercises that effectively stretch the muscles of the whole body

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