The adductor stretch is a flexibility exercise that targets the inner thigh muscles (adductors). It can be performed seated (butterfly stretch), standing (wide-leg lean), or in a deep squat with hand-pressed knees. All variations stretch the same muscle group and are useful for improving hip mobility and groin flexibility.
Muscle Group
Adductors, Hips, Thighs
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the adductors (inner thighs) and groin
- Improves hip flexibility for sumo squats and wide-stance lifts
- Helps prevent groin strains
- No equipment needed
- Multiple position options
- Calming and restorative
How to perform
- For the seated butterfly version: sit on the floor with the soles of your feet pressed together. Let your knees fall open to the sides.
- Hold your ankles or feet with both hands. Sit up tall.
- Gently press your knees toward the floor with your elbows or hands.
- For a deeper stretch, hinge forward from the hips with a flat back.
- Feel the stretch through your inner thighs and groin.
- Hold for 30 to 60 seconds. Breathe deeply.
- Release and shake out your legs.
- Alternative: Stand wide and shift weight side to side for a dynamic version.