Adductors Stretch Transverse Plane

Muscles worked

Setup

1. Stand with your feet in a very wide stance, roughly double shoulder-width apart.
2. Point your toes forward and keep your torso upright with hands held at your chest for balance.
3. Engage your core to maintain a neutral spine throughout the movement.

How to do it

1. Inhale as you shift your weight to one side, bending that knee while keeping the opposite leg perfectly straight.
2. As you descend, rotate the foot of the straight leg upward so the toes point toward the ceiling, pivoting on the heel.
3. Exhale and hold the deep stretch for 2 seconds, feeling the tension along the inner thigh of the straight leg.
4. Push through the heel of the bent leg to return to the starting position and repeat on the opposite side.

Form checklist

• Keep the heel of the working (bent) leg flat on the floor at all times.
• Maintain a proud chest and avoid rounding your lower back as you sink into the stretch.
• Ensure the knee of the bent leg tracks in line with your toes, not collapsing inward.
• Keep the non-working leg fully extended to maximize the stretch on the adductor muscles.

Pro tips

• Actively pull your toes toward your shin on the straight leg to engage the entire medial chain.
• Focus on 'sitting back' into your hip rather than just 'pushing forward' into your knee to protect the joint and deepen the stretch.

Make it harder

• Lower your hips until they are just above the floor to transition into a full Cossack Squat.
• Hold a light weight in a goblet position to add load, which helps pull you deeper into the hip external rotation.

Frequently asked

What muscles does the adductors stretch transverse plane work?

The adductors stretch transverse plane primarily targets the adductors, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the adductors stretch transverse plane?

The adductors stretch transverse plane requires no equipment — just your body weight.

Is the adductors stretch transverse plane good for beginners?

Yes. The adductors stretch transverse plane is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Barbell Zercher CarryIntermediate · adductors, erector spinae, glutes, and quadriceps
• Bodyweight Kneeling Butterfly With TowelsIntermediate · adductors