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Upper Legs · Body Weight
Adductor Dynamic Stretch
Adductor Dynamic Stretch is a beginner isolation flexibility exercise that works the adductors (upper legs), with the hip flexors and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Adductors
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Adductors · adductor longus, adductor brevis, adductor magnus
Secondary muscles
- Hip Flexors · iliopsoas
- Quadriceps · quadriceps femoris
How to do Adductor Dynamic Stretch
- Lie on your back on a mat with both legs extended upwards.
- Open your legs wide apart, stretching your inner thighs.
- Bring your legs back together to the starting position.
- Continue the movement in a dynamic manner, opening and closing your legs.
Form tips
- Keep your core engaged to maintain stability and control throughout the movement.
- Perform the movement with controlled and smooth transitions to maximize the stretch and prevent injury.
- Breathe steadily, exhaling as you open your legs and inhaling as you bring them back together.
Adductor Dynamic Stretch alternatives
More adductors exercises
Adductor Dynamic Stretch FAQ
What muscles does Adductor Dynamic Stretch work?
Adductor Dynamic Stretch mainly works the adductors in the upper legs (adductor longus, adductor brevis and adductor magnus). The hip flexors and quadriceps work as secondary muscles.
What equipment do you need for Adductor Dynamic Stretch?
None. Adductor Dynamic Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Adductor Dynamic Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Adductor Dynamic Stretch good for beginners?
Yes. Adductor Dynamic Stretch is rated beginner, so it's a sound choice while you learn to train the adductors.
How many calories does Adductor Dynamic Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Adductor Dynamic Stretch?
Other exercises for the adductors include Seated Machine Hip Adductor (Variation 2), Seated Machine Hip Adductor and Band Hip Adduction.
For developers
Use Adductor Dynamic Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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