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All exercises

Supine adductor stretch

Beginner

Supine adductor stretch is a isolation bodyweight exercise for the adductors, also working the hamstrings.

What it works

Primary muscle

Adductors

Also works

Hamstrings

Equipment
Bodyweight
Movement
Mobility
Type
Isolation · Static
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Lie on your back and raise both legs straight up so they are above your hips, knees straight or softly bent.
  2. 2Let your legs slowly fall apart to the sides, letting gravity do the work.
  3. 3Stop when you feel a clear stretch along both inner thighs, keeping your lower back flat on the floor.
  4. 4Hold for 20 to 40 seconds and breathe slowly, letting the legs settle a little lower as you relax.
  5. 5Bring your legs back together with control, bend your knees and lower your feet to the floor.

What to do instead

  • Butterfly yoga poseBodyweight
  • Rocking frog stretchBodyweight
  • Side lunge adductor stretchBodyweight
Logged today · 1 min restSupine adductor stretch

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