Kneeling Adductor Backward Stretch

Muscles worked

Setup

1. Begin on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
2. Extend your right leg straight out to the side, keeping the foot flat on the floor and aligned with your left knee.
3. Engage your core to maintain a neutral spine and keep your arms fully extended.

How to do it

1. Inhale and slowly shift your hips backward toward your left heel, keeping the right leg straight and the foot planted.
2. Exhale as you reach the end of your comfortable range of motion, feeling a deep stretch in the inner thigh of the extended leg.
3. Hold the peak stretch for 2 seconds, then inhale as you rock forward back to the starting position.
4. Perform all repetitions on one side before switching to the other leg.

Form checklist

• Keep the foot of the extended leg flat on the floor to maximize adductor tension.
• Maintain a flat back throughout the movement; avoid rounding your lower back as you rock back.
• Keep your weight distributed evenly between your hands and the kneeling knee.
• Move in a slow, controlled tempo without bouncing.

Pro tips

• Actively press the outer edge of your extended foot into the floor to create more tension in the adductor group.
• Think about 'pushing' your tailbone toward the wall behind you to deepen the hinge and the stretch.

Make it harder

• Lower your forearms to the floor to increase the depth of the hip hinge and the intensity of the stretch.
• Rotate the toes of the extended foot toward the ceiling as you rock back to shift the focus toward the medial hamstrings.

Frequently asked

What muscles does the kneeling adductor backward stretch work?

The kneeling adductor backward stretch primarily targets the adductors, glutes, hamstrings, and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the kneeling adductor backward stretch?

The kneeling adductor backward stretch requires no equipment — just your body weight.

Is the kneeling adductor backward stretch good for beginners?

Yes. The kneeling adductor backward stretch is a beginner-friendly movement and a strong foundation to build on.

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