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Kneeling adductor backward

Step by step instructions, muscle activation and variants for the Kneeling adductor backward.

EasyInner thighs

About this exercise

The kneeling adductor backward stretch is a mobility exercise designed to improve flexibility and mobility in the adductor muscles (inner thighs) and hips. It’s great for enhancing range of motion, reducing stiffness, and preparing the lower body for physical activity.

How to Perform

  • Start in a kneeling position with both knees on the ground.
  • Extend one leg straight out to the side with the foot flat on the ground and toes pointing forward.
  • Hinge your hips backward, shifting your weight toward your heels, and feel a stretch in the inner thigh of the extended leg.
  • Keep your back straight and your core engaged as you move.
  • Pause briefly at the end range of motion, then return to the starting position.
  • Switch sides after completing the desired repetitions.
  • Avoid rounding your back and ensure your movements are controlled and smooth.

Muscle Activation

Primary
Inner thighs
Secondary
Glutes

Common Mistakes

Common mistakes content is coming soon.

About the Kneeling adductor backward

The Kneeling adductor backward is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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