KNEELING HIP ADDUCTOR STRETCH

Key Takeaways

  • Kneeling hip adductor stretch targets the inner thigh muscles and improves hip mobility
  • It stretches the adductors, hip flexors, and groin area
  • Performed in a low kneeling lunge position with the hips sinking side to side
  • Commonly used to improve lateral hip mobility for squats, lunges, and sports movements
  • Should be done gradually, easing into the stretch rather than forcing depth

Proper Form and Technique

  1. Start in a kneeling lunge position with one knee down and the opposite foot planted flat on the floor out to the side, toes pointing forward
  2. Rest your hands on your front thigh or the floor for support
  3. Keep your back straight and gently shift your hips toward the side of the extended leg
  4. Feel the stretch through the inner thigh of the extended leg as you sink deeper into the lunge
  5. Hold the position for several breaths, then slowly return to the starting position
  6. Repeat on the opposite side

Keep your front foot flat on the floor and avoid letting the knee collapse inward as you sink into the stretch.

Modifications for Different Fitness Levels

Beginners

Keep the side-lunge shallow, sinking only slightly toward the extended leg, and use the hands for extra support on the floor or a nearby surface.

Intermediate

Sink deeper into the side lunge, holding the stretch for 15–20 seconds per side, keeping the chest lifted and the front foot firmly planted.

Advanced / Added Challenge

Deepen the stretch further by lowering the hips closer to the ground and holding for 30 seconds or more, or add a gentle rocking motion side to side to dynamically stretch both inner thighs.