Sitting Wide-Leg Adductor Stretch
Sit on the floor with your legs extended wide in a 'V' shape and your back straight. Place your hands in front of you for support, then gently lean forward from your hips, bringing your torso closer to the ground while keeping your chest lifted.
- Target muscles
- Upper legs
- Also works
- Glutes
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery
- Logged as
- Seconds
- Popularity
- 75 of 100
Sitting Wide-Leg Adductor Stretch: how to do it
- Sit on the floor with your legs extended out as wide as possible, forming a 'V' shape.
- Keep your back straight and your chest lifted throughout the stretch.
- Place your hands on the floor in front of you for support.
- Slowly lean forward from your hips, aiming to bring your torso closer to the ground.
- Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the position.
- Return to the starting position and repeat as needed.
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 common mistake is rounding the back excessively instead of leaning forward from the hips. Avoid locking the knees or pushing too deeply into the stretch, as this may strain the inner thigh muscles.
Alternatives
More Upper legs exercises
Questions about Sitting Wide-Leg Adductor Stretch
What muscles does the Sitting Wide-Leg Adductor Stretch work?
This stretch primarily targets the adductor muscles of the upper legs, which run along the inner thighs. It also engages the glutes as secondary stabilizers, helping improve hip flexibility and overall lower body mobility.
Do I need any equipment for the Sitting Wide-Leg Adductor Stretch?
No equipment is required—just your body and a flat surface such as a yoga mat. If you struggle to maintain posture, you can sit on a folded towel or cushion to elevate your hips for better comfort.
Is the Sitting Wide-Leg Adductor Stretch suitable for beginners?
Yes, beginners can safely perform this stretch as long as they maintain proper form and avoid forcing the stretch too far. Start with a comfortable leg width and gradually increase as flexibility improves.
What are common mistakes to avoid with the Sitting Wide-Leg Adductor Stretch?
A common mistake is rounding the back excessively instead of leaning forward from the hips. Avoid locking the knees or pushing too deeply into the stretch, as this may strain the inner thigh muscles.
How long should I hold the Sitting Wide-Leg Adductor Stretch?
For optimal flexibility gains, hold the stretch for 20–40 seconds while keeping a steady, controlled breath. Repeat 2–3 times after workouts or as part of a dedicated mobility routine.
What safety tips should I follow when doing this stretch?
Always warm up before deep stretching to reduce injury risk. Move into the stretch slowly, avoiding sudden movements, and stop immediately if you feel sharp pain rather than mild tension.
Are there variations or modifications for the Sitting Wide-Leg Adductor Stretch?
Yes, you can place your hands on yoga blocks for support or bend your knees slightly to reduce strain. Advanced practitioners can reach forward to touch the floor or extend their arms for a deeper stretch.