The side lunge adductor stretch is a standing stretch where you take a wide stance and shift your weight to one bent leg, keeping the other leg straight. The straight leg gets a deep adductor stretch while the bent leg also stretches in a lateral squat position. It is functional and dynamic, useful as both warm-up and cooldown.
Muscle Group
Adductors, Hips, Thighs
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches one adductor at a time
- Combines hip stretch with leg flexibility
- Functional dynamic stretch
- Excellent warm-up or cool-down
- No equipment needed
- Builds hip mobility for squats
How to perform
- Stand with feet much wider than shoulder-width apart, toes pointing forward.
- Place your hands at your chest or on the floor in front for support.
- Shift your weight to your right leg by bending your right knee and sitting back on that side.
- Keep your left leg straight with the foot flat on the floor.
- Lower your hips as low as comfortable. Feel the deep stretch through your left inner thigh.
- Keep your chest up and back flat.
- Hold for 20 to 30 seconds. Breathe deeply.
- Shift to the opposite side and repeat.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hip Flexors
Primary
Hamstrings
Primary