About this exercise
A standing or floor-based stretch that targets the inner thighs (adductors) by rotating the leg outward in the transverse plane. Regular practice improves hip mobility and reduces tightness that can contribute to groin strains.
Adductors Stretch (Transverse Plane)
Step by step instructions, muscle activation and variants for the Adductors Stretch (Transverse Plane).
EasyInner thighs
How to Perform
- Stand with feet wider than shoulder-width apart, toes pointing forward
- Shift your weight to one side, bending that knee while keeping the opposite leg straight
- Rotate the extended leg outward so the toes point up toward the ceiling
- Keep your torso upright and core engaged throughout
- Hold the stretch for 20–30 seconds, feeling the pull along the inner thigh
- Return to the start position and repeat on the other side
Muscle Activation
Primary
Inner thighs
Secondary
HamstringsCore
About the Adductors Stretch (Transverse Plane)
The Adductors Stretch (Transverse Plane) 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.
