Lying Wide-leg Adductor Stretch
The lying wide-leg adductor stretch is a bodyweight floor exercise targeting the adductor muscles of the inner thigh. Performed on the back with legs extended and spread wide, it uses gravity to deepen the stretch and improve hip flexibility and groin mobility.
How to do it
- Lie flat on your back with your arms relaxed by your sides.
- Extend both legs straight up toward the ceiling, then slowly open them out to the sides as wide as comfortable.
- Allow gravity to gently pull your legs toward the ground, feeling a stretch along your inner thighs.
- Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly bring your legs back together and repeat for the desired number of sets.
Form cues
- Keep your lower back flat against the floor.
- Let gravity gently pull your legs open.
- Breathe deeply into your inner thighs.
- Stop opening your legs if you feel a sharp pinch.
Breathing: Inhale slowly through your nose to prepare, and exhale gently through your mouth as you allow your legs to open further.
Common mistakes
- Arching the lower back - this places unnecessary strain on your spine and shifts tension away from the inner thighs.
- Bouncing into the stretch - this triggers the body's protective stretch reflex, causing the muscles to tighten up instead of relaxing.
- Holding your breath - this creates overall body tension and prevents your nervous system from letting go into the stretch.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 30–60 seconds, rest 30 s
Lose weight
2–3 sets × 30–45 seconds, rest 30 s
Build muscle
2 sets × 30 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain in your hip joints or inner thighs, ease off or stop immediately.
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 my knees be completely straight?
Keeping a very soft bend in your knees is completely fine if straightening them causes discomfort behind the knee.
How often should I do this stretch?
You can safely perform this gentle stretch daily, especially after a workout or before bed.
What if I don't feel much of a stretch?
Make sure your lower back stays pressed into the floor and only open your legs as far as your natural flexibility allows without forcing it.