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Upper Legs · Body Weight
Adductor Stretch Side Standing
Adductor Stretch Side Standing is a beginner isolation flexibility exercise that works the adductors (upper legs), with the quadriceps and glutes 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
- Quadriceps · quadriceps femoris
- Glutes · gluteus maximus, gluteus medius
How to do Adductor Stretch Side Standing
- Stand tall with your back straight and feet shoulder-width apart while keeping your hands together in front of your chest.
- Take a step to the left while keeping your right foot in place.
- Bend the left knee unless your right thigh becomes parallel to the floor.
- Hold for a few seconds, return to the initial position, and repeat.
Form tips
- Keep your core engaged to maintain balance and stability throughout the stretch.
- Ensure your bent knee does not extend past your toes to avoid strain on your knee joint.
- Perform the stretch slowly and avoid any sudden movements to prevent strain.
Adductor Stretch Side Standing alternatives
More adductors exercises
Adductor Stretch Side Standing FAQ
What muscles does Adductor Stretch Side Standing work?
Adductor Stretch Side Standing mainly works the adductors in the upper legs (adductor longus, adductor brevis and adductor magnus). The quadriceps and glutes work as secondary muscles.
What equipment do you need for Adductor Stretch Side Standing?
None. Adductor Stretch Side Standing is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Adductor Stretch Side Standing 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 Stretch Side Standing good for beginners?
Yes. Adductor Stretch Side Standing is rated beginner, so it's a sound choice while you learn to train the adductors.
How many calories does Adductor Stretch Side Standing 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 Stretch Side Standing?
Other exercises for the adductors include Seated Machine Hip Adductor (Variation 2), Seated Machine Hip Adductor and Band Hip Adduction.
For developers
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