Leg Open Stretch
The leg open stretch is a seated bodyweight exercise that targets the adductors and hamstrings through a wide-leg forward fold. Spreading the legs wide and folding forward improves inner thigh flexibility and hip mobility, commonly used in cooldown and flexibility routines.
How to do it
- Sit on the floor and open your legs as wide as comfortable.
- Place your hands on the floor between or in front of you.
- Gently hinge forward from your hips, lowering your torso toward the floor.
- Hold the stretch for 30–60 seconds.
- Slowly return to upright and repeat as desired.
Form cues
- Sit tall before reaching forward.
- Hinge gently from the hips, not the lower back.
- Keep your toes pointing gently upward.
- Breathe deeply into any areas of tension.
Breathing: Inhale deeply to sit tall, and exhale slowly as you gently fold forward into the stretch.
Common mistakes
- Rounding the lower back because it reduces the stretch on the inner thighs and strains the spine.
- Forcing the stretch too deep too fast which can cause muscle guarding and discomfort.
- Holding your breath which prevents the nervous system from allowing the muscles to relax.
Muscles worked
Primary: adductors. Secondary: hamstrings, glutes.
Suggested sets & reps
Get fitter
2–3 sets × 30–60 seconds per hold, rest 30 seconds
Lose weight
2–3 sets × 30–45 seconds per hold, rest 30 seconds
Build muscle
2–3 sets × 30–60 seconds per hold, rest 30 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain in your hips or lower back, ease off and exit the stretch.
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
Should I feel this stretch behind my knees?
You should feel it mainly in your inner thighs and hamstrings. If you feel pulling right behind the knees, bend your legs slightly.
How often can I do the leg open stretch?
You can practice this daily, especially as part of a cooldown or evening relaxation routine.
What if I cannot reach very far forward?
That is completely normal. Focus on keeping your spine long and folding only as far as your hips allow comfortably.