Upper legs

Adductor Stretch

Seated with the soles of your feet together and knees open: it stretches your inner thighs and opens your hips.

Also known as: butterfly stretch, groin stretch

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Adductor Stretch: position — Position

Muscles worked

Adductor Stretch muscle map: adductors and hip flexors highlighted on the front and back of the body

PrimaryAdductors
SecondaryHip Flexors

How to do it

Sit tall and bring the soles of your feet together.
Draw your heels toward your groin as far as is comfortable.
Let your knees fall toward the floor without pushing them.
Hinge forward from your hips to deepen it.

Form cues

A straight back matters more than knees to the floor.
Breathe and let your knees sink on their own.
Heels further away is gentler.

Common mistakes

Forcing your knees down with your hands or elbows.
Slouching: sit on a cushion if needed.
Bouncing your knees: hold still.

Sets and reps

Hold each stretch for 30-60 seconds per side, 2-3 times, after training or in a mobility session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from adductor stretches.

Bench adductor stretch
One leg extended sideways on a bench.
Flat Bench · Beginner
How to do it
1. Stand side-on to a bench.
2. Rest one straight leg up on the bench out to the side.
3. Keep your torso upright and shift gently toward the bench.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Adductors
Secondary
Hamstrings
Banded adductor stretch
Open your leg out to the side with a band.
Resistance Band · Beginner
How to do it
1. Lie on your back with a band looped around one foot.
2. Raise that leg and let it open out to the side.
3. Hold the band to control how far the leg lowers.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Adductors
Secondary
Hamstrings
Garland pose
A deep squat with your elbows pressing your knees open.
Bodyweight · Beginner
How to do it
1. Stand with the feet a little wider than the hips and the toes turned slightly out.
2. Squat down as low as the ankles allow, keeping the heels on the floor.
3. Bring the palms together at the chest and press the elbows against the inner knees.
4. Hold the position for the prescribed time with the chest lifted and the spine long.
5. Press through the feet to stand back up.
Primary
Adductors, Glutes
Secondary
Quads, Soleus

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Why stretch your adductors?

It improves hip mobility for squats and eases groin tension in sports with cutting.

Why won't my knees go down?

It's very common; consistent practice improves it. Move your heels further away meanwhile.

How long should I hold it?

30-60 seconds, 2-3 times.

What muscles do adductor stretches work?

They mainly work the adductors, with help from the hip flexors.

Train with Nuvana

Add adductor stretches to your next workout

Log your sets and weights, and see how each muscle progresses in the app.