Exercise guide
Adductors Stretch Coronal Plane
- Beginner
- Isolation
- Timed hold
- Lower legs
This stretch targets the adductor group along the inner thigh to improve hip mobility and flexibility in the frontal plane. It is highly effective for relieving groin tightness and improving lateral movement range.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet in a very wide stance, roughly double shoulder-width apart.
- Point your toes forward or slightly outward, keeping your torso upright.
- Place your hands on your hips or extend them forward for balance.
How to do it
- Slowly shift your weight to one side by bending that knee while keeping the opposite leg completely straight.
- Inhale as you lower your hips, feeling the stretch along the inner thigh of the straight leg.
- Hold the peak stretch for 20-30 seconds, exhaling deeply to allow the muscles to relax.
- Push through the heel of the bent leg to return to the starting position and switch sides.
Form checklist
- Keep both heels firmly planted on the ground throughout the movement.
- Ensure the knee of the bending leg stays aligned with your toes and does not cave inward.
- Maintain a tall chest and a neutral spine; avoid rounding your lower back.
- Keep the straight leg fully extended to maximize the adductor pull.
Pro tips
- Rotate the toes of the straight leg toward the ceiling to target different fibers of the adductor complex.
- Engage your core to stabilize the pelvis, ensuring the stretch comes from the hip joint rather than the lower back.
Make it harder
- Deepen the stance and lower your hips until they are parallel with the bent knee, transitioning toward a Cossack squat.
- Perform the stretch dynamically by alternating sides in a slow, controlled flow without returning to a full standing position.
Frequently asked
- What muscles does the adductors stretch coronal plane work?
- The adductors stretch coronal plane primarily targets the adductors, and also works the glutes as secondary muscles.
- What equipment do you need for the adductors stretch coronal plane?
- The adductors stretch coronal plane requires no equipment — just your body weight.
- Is the adductors stretch coronal plane good for beginners?
- Yes. The adductors stretch coronal plane is a beginner-friendly movement and a strong foundation to build on.