---
title: "Adductor Stretch"
description: "Lie on your back on a mat with both legs extended upwards."
locale: en
slug: adductor-stretch
url: "https://hi.fitness/exercises/adductor-stretch"
primaryMuscle: "Quads"
equipment: ["Mat"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/6e0eee8d-adductor-stretch.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Adductor Stretch

Lie on your back on a mat with both legs extended upwards.

## How to do it

1. Lie on your back on a mat with both legs extended upwards.
2. Open your legs wide apart, stretching your inner thighs.
3. Hold the stretch for 20-30 seconds, or as needed.

## Form tips

- Keep your core engaged to maintain stability and control throughout the stretch.
- Focus on maintaining a steady breathing pattern, inhaling deeply through your nose and exhaling through your mouth while holding the stretch.
- Perform the stretch slowly and avoid any sudden movements to prevent strain.

## Similar exercises

- [Standing Quadriceps Stretch](https://hi.fitness/exercises/standing-quadriceps-stretch) - Quads · Bodyweight
- [Standing Quadriceps Stretch Side Angle](https://hi.fitness/exercises/standing-quadriceps-stretch-side-angle) - Quads · Bodyweight
- [Intermediate Hip Flexor and Quad Stretch](https://hi.fitness/exercises/intermediate-hip-flexor-and-quad-stretch) - Quads · Resistance band
- [Exercise Ball Hip Flexor Stretch](https://hi.fitness/exercises/exercise-ball-hip-flexor-stretch) - Quads · Stability ball
- [Exercise Ball Seated Quad Stretch](https://hi.fitness/exercises/exercise-ball-seated-quad-stretch) - Quads · Stability ball
- [Circles Knee Stretch](https://hi.fitness/exercises/circles-knee-stretch) - Quads · Bodyweight
- [Adductor Stretch Side Standing](https://hi.fitness/exercises/adductor-stretch-side-standing) - Quads · Bodyweight
- [Standing Adductor Stretch](https://hi.fitness/exercises/standing-adductor-stretch) - Quads · Bodyweight