Seated Knee Flexor And Hip Adductor Stretch

Muscles worked

Setup

1. Sit on the edge of a flat bench with your spine tall and core engaged.
2. Extend one leg out to the side at a 45-degree angle, keeping the heel on the floor and toes pointed up.
3. Keep the opposite leg bent with the foot firmly planted on the ground for stability.

How to do it

1. Inhale deeply to create length in the spine.
2. Exhale as you slowly hinge forward from the hips, reaching your chest toward the space between your legs.
3. Hold the position for 20-30 seconds while maintaining a flat back and steady breathing.
4. Inhale as you return to the starting position and switch legs.

Form checklist

• Maintain a neutral spine; do not round your lower or upper back.
• Keep the knee of the extended leg straight but avoid hyper-extending it.
• Ensure your hips remain square and both sit-bones stay in contact with the bench.
• Keep your toes and kneecap of the extended leg pointing toward the ceiling.

Pro tips

• To emphasize the adductors, move the extended leg further out to the side; to emphasize the hamstrings, move it more to the front.
• Think about tilting your pelvis forward (anterior tilt) as you hinge to maximize the stretch at the muscle origins.

Make it harder

• Reach both hands toward the ankle of the extended leg to deepen the lateral hamstring stretch.
• Perform the stretch while seated on the floor in a straddle position to increase the required range of motion.

Frequently asked

What muscles does the seated knee flexor and hip adductor stretch work?

The seated knee flexor and hip adductor stretch primarily targets the adductors and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the seated knee flexor and hip adductor stretch?

The seated knee flexor and hip adductor stretch requires no equipment — just your body weight.

Is the seated knee flexor and hip adductor stretch good for beginners?

Yes. The seated knee flexor and hip adductor stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Bent Over Knee Clockwise RotationBeginner · adductors, glutes, and hamstrings
• Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
• Power Sled DragIntermediate · adductors, calves, glutes, hamstrings, and quadriceps
• Rope Pull Side StepIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps