Procaryote
Hip · Mobility

Seated Adductor Self-Stretch

Seated adductor self-stretch, 3 sets, hold for 30 seconds

Illustration of the Seated Adductor Self-Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: Sit on the floor with the soles of your feet together and your knees open to the sides. Keep your back straight, then slowly lean your torso forward, applying gentle pressure with your knees towards the floor to stretch your inner thighs.

Tips: Ensure you do not force the stretch; respect your comfort level and maintain calm breathing. Keep your back as straight as possible for an effective stretch.

Progression: Gradually increase the hold duration to 45 seconds when the stretch becomes comfortable.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Sitting on the floor, soles of feet together, knees open
Clinical goal
Improve hip adductor muscle flexibility
Also known as
inner thigh stretch, seated adductor stretch, butterfly stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.