Sitting Wide Leg Adductor Stretch

Muscles worked

Setup

1. Sit on the very edge of a flat bench with your feet flat on the floor.
2. Spread your legs as wide as comfortably possible, pointing your toes and knees slightly outward.
3. Sit tall with a neutral spine, placing your hands on your knees or the sides of the bench for stability.

How to do it

1. Inhale deeply to create core tension, then exhale as you slowly hinge forward from the hips.
2. Maintain a flat back as you lower your torso between your thighs, feeling the stretch intensify in the adductors.
3. Hold the position for 30 seconds, using your elbows to gently nudge your knees outward if extra depth is needed.
4. Inhale as you slowly reverse the movement to return to a tall, seated position.

Form checklist

• Keep your spine neutral and avoid rounding your lower back as you lean forward.
• Ensure your feet stay firmly planted on the floor to maintain stability.
• Lead the movement with your chest rather than your forehead.
• Keep your weight centered on your sit bones throughout the stretch.

Pro tips

• Focus on pushing your sit bones back into the bench as you lean forward to maximize the stretch on the high adductors and glute fibers.
• Use reciprocal inhibition by lightly squeezing your glutes; this signals the adductors to relax and lengthen further.

Make it harder

• Reach your hands forward to touch the floor between your feet to increase the hip hinge depth.
• Hold a light dumbbell or kettlebell at chest height to add a gentle weighted load to the stretch.

Frequently asked

What muscles does the sitting wide leg adductor stretch work?

The sitting wide leg adductor stretch primarily targets the adductors and glutes, and also works the hip flexors as secondary muscles.

What equipment do you need for the sitting wide leg adductor stretch?

The sitting wide leg adductor stretch requires no equipment — just your body weight.

Is the sitting wide leg adductor stretch good for beginners?

Yes. The sitting wide leg adductor stretch is a beginner-friendly movement and a strong foundation to build on.

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