Standing Raised Leg Hip Adductor Stretch
Stand beside a hip-height bench and place one straight leg on top, toes pointing upward, while keeping your standing leg straight and grounded. Lean your torso gently toward the elevated leg with a straight back to stretch your inner thigh and hip adductors. Engage your core and avoid rounding your back during the stretch.
- Target muscles
- Upper legs
- Also works
- Glutes, Lower back
- Equipment
- Bench
- Training style
- Mobility and recovery, Yoga and Pilates, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Standing Raised Leg Hip Adductor Stretch: how to do it
- Begin by standing next to a sturdy elevated surface, such as a bench or box, that is approximately hip height.
- Lift one leg and place it on the elevated surface, keeping the leg straight and toes pointing upward.
- Ensure your standing leg remains straight and firmly planted on the ground.
- Slowly lean your torso toward the elevated leg, keeping your back straight and engaging your core.
- Hold the stretch for 20-30 seconds, breathing deeply and feeling the stretch in your inner thigh and hip adductors.
- Return to the starting position and repeat on the other side.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A frequent mistake is rounding the back instead of hinging forward from the hips. Another is locking the knee or forcing the stretch too deep. Keep your core engaged and move gently to maintain proper form.
Alternatives
More Upper legs exercises
Questions about Standing Raised Leg Hip Adductor Stretch
What muscles does the Standing Raised Leg Hip Adductor Stretch work?
This stretch primarily targets the inner thigh muscles (hip adductors) in the upper legs. It also engages the glutes and lower back as stabilizers, helping improve flexibility and mobility in the hips.
Do I need a bench for the Standing Raised Leg Hip Adductor Stretch, or can I use other equipment?
A bench at about hip height works best for this stretch, but you can also use a sturdy chair, box, or low table. The key is that the surface should be secure and stable, allowing you to place your leg comfortably without risking injury.
Is the Standing Raised Leg Hip Adductor Stretch suitable for beginners?
Yes, beginners can safely perform this stretch, but they should start with a lower surface height to avoid overextending the inner thigh. Gradually increasing height and depth of the stretch over time helps prevent strain.
What are common mistakes to avoid when doing this stretch?
A frequent mistake is rounding the back instead of hinging forward from the hips. Another is locking the knee or forcing the stretch too deep. Keep your core engaged and move gently to maintain proper form.
How long should I hold the Standing Raised Leg Hip Adductor Stretch?
Hold the stretch for 20–40 seconds on each leg, repeating 2–3 times per side. Always breathe deeply during the hold and never bounce into the stretch to avoid muscle strain.
What are the safety tips for performing this hip adductor stretch?
Make sure the bench or surface is stable to prevent slipping. Keep movements slow and controlled, and stop immediately if you feel sharp pain. Warm up lightly before stretching to reduce injury risk.
Are there variations of the Standing Raised Leg Hip Adductor Stretch?
Yes, you can try lowering the bench height for an easier stretch or raising it for a deeper stretch as flexibility improves. Another variation is leaning slightly to the side to target the inner thigh from different angles.