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Hip · Stretching

Standing Adductor Stretch Against a Wall

Standing adductor stretch against a wall, 3 sets, hold 30 seconds

Illustration of the Standing Adductor Stretch Against a Wall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: Stand next to a wall, with the leg closest to the wall extended and slightly apart, the foot pressed against the wall. Gently tilt your pelvis toward the wall to feel a stretch inside the thigh (adductors). Maintain the position without forcing, then slowly return to the starting position.

Tips: Keep your back straight and avoid arching the spine. Breathe deeply to facilitate muscle relaxation.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
wall
Starting position
Standing next to a wall
Clinical goal
Improve flexibility of the hip adductor muscles
Also known as
standing inner thigh stretch against wall, adductor stretch standing, hip stretch against wall

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.