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Upper Legs · Body Weight
Adductor Stretch
Adductor 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 Stretch
- Lie on your back on a mat with both legs extended upwards.
- Open your legs wide apart, stretching your inner thighs.
- Hold the stretch for 20-30 seconds, or as needed.
Form tips
- Keep your core engaged to maintain stability and control throughout the stretch.
- Focus on maintaining a steady breathing pattern, inhaling deeply through your nose and exhaling through your mouth while holding the stretch.
- Perform the stretch slowly and avoid any sudden movements to prevent strain.
Adductor Stretch alternatives
More adductors exercises
Adductor Stretch FAQ
What muscles does Adductor Stretch work?
Adductor 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 Stretch?
None. Adductor 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 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 Stretch good for beginners?
Yes. Adductor Stretch is rated beginner, so it's a sound choice while you learn to train the adductors.
How many calories does Adductor 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 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 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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