Adductor Stretch Forward
The adductor stretch forward is a bodyweight inner thigh stretch performed in a wide-stance position. By shifting the weight to one side, the adductors of the opposite straight leg are elongated, improving hip mobility and inner thigh flexibility.
How to do it
- Stand with your feet wider than shoulder-width apart.
- Shift your weight to one side, bending that knee and keeping the other leg straight.
- Lower your hips toward the bent knee side, feeling a stretch along the inner thigh of the straight leg.
- Hold for 20–30 seconds, then shift to the other side.
- Repeat for the desired number of repetitions on each side.
Form cues
- keep your chest tall
- keep the straight leg foot flat
- shift hips back and down
- breathe into the stretch
- stop if you feel sharp pain
Breathing: Inhale deeply as you prepare, and exhale slowly as you shift into the stretch to help your muscles relax.
Common mistakes
- rounding your back, which reduces the stretch intensity
- lifting the heel of the straight leg, which shifts tension away from the adductors
- holding your breath, which prevents muscles from relaxing into the stretch
- moving too quickly, which can trigger a protective reflex in the muscles
Muscles worked
Primary: adductors. Secondary: hamstrings, glutes.
Suggested sets & reps
Get fitter
3 sets x 30 seconds per side, rest 30 seconds
Lose weight
2 sets x 30 seconds per side, rest 30 seconds
Build muscle
2 sets x 30 seconds per side, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your hip or knee, ease off or choose a gentler option.
- If you have a history of groin or hip injury, check with a professional before performing deep stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle, pulling sensation along the inside of your straight thigh.
How often should I do this?
You can perform this daily, especially after a workout or as part of a mobility routine.
What if I can't get very low?
That is perfectly fine. Focus on your form and the feeling of the stretch rather than how low your hips go.