Lying Adductor Stretch – Feet Elevated
The lying adductor stretch with feet elevated positions the feet on a wall to provide support while gravity opens the hips and stretches the adductors. The wall support allows for a more relaxed and sustained inner thigh stretch compared to the standard supine variation.
How to do it
- Lie flat on your back near a wall and rest your feet on the wall with knees slightly bent.
- Allow your knees to fall outward to the sides.
- Let gravity gently open the hips and stretch the inner thighs.
- Hold for 30–60 seconds.
- Bring the knees back together and repeat.
Form cues
- Rest your feet comfortably flat against the wall.
- Keep your lower back gently pressed toward the floor.
- Let your knees drop out to the sides naturally using gravity.
- Breathe deeply and relax your inner thighs completely.
Breathing: Inhale deeply through your nose, and exhale slowly through your mouth to help your muscles relax into the stretch.
Common mistakes
- Arching the lower back too much, which places unnecessary stress on the spine instead of focusing on the hips.
- Pressing feet too hard against the wall rather than letting them rest passively for the stretch.
- Holding your breath, which creates tension in the muscles you are trying to relax.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 30–60 seconds hold, rest 30 seconds
Lose weight
2–3 sets × 30–60 seconds hold, rest 30 seconds
Build muscle
2–3 sets × 30–60 seconds hold, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your hips or groin, ease off and choose a gentler option.
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 this stretch feel painful?
No, you should feel a gentle, sustained pull in your inner thighs, never sharp or shooting pain.
How often should I do this stretch?
You can perform this stretch daily, especially after a workout or before bed to help unwind.
What if my knees won't drop down very far?
That is completely normal for beginners. Simply slide your hips a bit further away from the wall to reduce the stretch intensity.