Wall Slide Hips Out
The wall slide hips out is a bodyweight stretching exercise targeting the adductors. Performed in a wall sit with the knees pressed outward, it creates a deep inner thigh stretch while the wall provides back support, making it effective for improving hip mobility and adductor flexibility.
How to do it
- Stand with your back flat against a wall and your feet about shoulder-width apart.
- Slide down the wall until your knees are bent at approximately 90 degrees in a squat position.
- From this position, push both knees outward away from each other as far as comfortable.
- Hold the knees-out position for 10-15 seconds, feeling the stretch in the inner thighs.
- Return knees to neutral, slide back up the wall, and repeat for the desired number of repetitions.
Form cues
- Keep your back flat against the wall.
- Slide down until your knees are at a ninety-degree angle.
- Gently press both knees outward away from each other.
- Breathe steadily and hold the stretch without forcing it.
Breathing: Inhale deeply as you lower into position, and exhale slowly while pressing your knees outward to help relax the muscles.
Common mistakes
- Arching the lower back away from the wall, which reduces hip activation and strains the spine.
- Sliding down too low before warming up, which can put unnecessary pressure on the knees.
- Pushing the knees outward with sudden force rather than a smooth, controlled stretch.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 30–45 seconds hold, rest 60 s
Lose weight
2–3 sets × 30 seconds hold, rest 45 s
Build muscle
2–3 sets × 45 seconds hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your hips or knees, 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
Where should I feel this stretch?
You should feel a gentle pull along your inner thighs and groin area.
Can I do this exercise every day?
Yes, gentle mobility and stretching movements like this can be practiced daily if your body feels comfortable.
What if my knees won't go out very far?
That is completely normal for beginners. Only push your knees as far as feels comfortable without straining.