Lying Adductor Stretch – Feet Elevated Version 1
The lying adductor stretch feet elevated version 1 uses the wall as a surface to slide the feet apart progressively, allowing gravity to deepen the adductor stretch. The sliding motion lets practitioners ease into the stretch at their own pace.
How to do it
- Lie on your back with your hips near a wall and feet resting on the wall.
- Slowly slide your feet apart along the wall, letting gravity open the hips.
- Allow the inner thigh to elongate as the legs spread.
- Hold the widest comfortable position for 30–60 seconds.
- Slide your feet back together and repeat.
Form cues
- Lie close to the wall with your hips resting comfortably on the floor.
- Slide your feet apart slowly using the wall for support.
- Allow gravity to gently open your inner thighs without forcing the movement.
- Breathe deeply and relax your upper body as you hold the stretch.
Breathing: Take slow, deep breaths in through your nose and exhale softly through your mouth to help your muscles relax into the stretch.
Common mistakes
- Sliding the legs apart too fast can strain the inner thigh muscles before they have time to relax.
- Arching the lower back away from the floor can create unwanted tension in the spine.
- Holding your breath causes your muscles to tighten up instead of lengthening.
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 × 30–45 seconds hold, rest 30 seconds
Build muscle
2–3 sets × 30–60 seconds hold, rest 45 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your groin or hips, ease off and bring your legs back together immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should this stretch feel painful?
No, you should feel a gentle pulling sensation in your inner thighs, never sharp or shooting pain. If it hurts, bring your legs closer together.
How often can I do this stretch?
You can safely practice this stretch daily, especially after a workout or in the evening to help your body unwind.
What if my hips are too tight to slide my legs very far?
Start with your feet closer together and only slide them out as far as feels comfortable. Flexibility improves gradually over time.