The sitting wide leg adductor stretch (also called the seated straddle stretch) is performed sitting on the floor with both legs extended wide apart. Folding forward over the legs deeply stretches the adductors, hamstrings, and lower back. It is a classic flexibility-building stretch used in dance, gymnastics, and martial arts.
Muscle Group
Adductors, Hips, Thighs
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the adductors and groin
- Stretches the hamstrings and lower back
- Builds long-term flexibility for splits
- Calming and restorative
- No equipment needed
- Used in dance, gymnastics, and martial arts
How to perform
- Sit on the floor with both legs extended straight in front. Sit up tall.
- Open both legs out to the sides as wide as comfortable. Toes point up.
- Sit up tall with chest lifted. Place your hands on the floor in front of you.
- Slowly walk your hands forward, hinging at the hips with a flat back.
- Lower your torso forward as far as your flexibility allows.
- Feel the deep stretch through your inner thighs, hamstrings, and lower back.
- Hold for 30 to 60 seconds. Breathe deeply.
- Avoid bouncing — let gravity deepen the stretch over time.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Hamstrings
Primary