Wide-leg Sit on Bent Leg Hand on Floor
The wide-leg sit on bent leg hand on floor is a bodyweight stretching exercise targeting the adductors. Transitioning from a wide-leg seat to one bent knee, it creates an asymmetrical hip and inner thigh stretch, improving adductor flexibility and hip mobility.
How to do it
- Begin in a wide-leg seated position on the floor with both legs extended out to the sides.
- Bend one knee and bring that foot in close to your groin, lowering your hips toward the bent-leg side.
- Place both hands on the floor in front of you for support.
- Gently shift your weight to deepen the stretch in the inner thigh of the straight leg.
- Hold the position for 20-30 seconds, then switch sides and repeat.
Form cues
- Keep your spine tall before shifting weight.
- Place your hands firmly on the floor for balance.
- Breathe deeply to help your muscles relax into the stretch.
- Stop moving if you feel any sharp pain.
Breathing: Inhale deeply to prepare, and exhale slowly as you gently settle into the stretch.
Common mistakes
- Rounding your lower back significantly, which limits the stretch in your inner thigh.
- Holding your breath, which creates body tension and fights the stretch.
- Pressing too hard into the floor, which can cause unwanted strain on the wrists and shoulders.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds per side, rest 30 s
Lose weight
2-3 sets × 20-30 seconds per side, rest 30 s
Build muscle
2-3 sets × 30 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have recent hip or knee discomfort, ease off or choose a gentler stretching 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
What if I can't feel the stretch in my inner thigh?
Try widening your straight leg slightly or gently shifting your torso away from the bent leg to increase the angle.
How often can I do this stretch?
You can safely perform this gentle stretch daily, especially after a warm-up or workout.
Should it hurt?
No. You should feel a mild, comfortable pulling sensation, never sharp or shooting pain.