About this exercise
A seated floor stretch combining hamstring (knee flexor) and inner thigh (hip adductor) lengthening in a butterfly-style position. Bringing the soles of the feet together allows both muscle groups to be stretched simultaneously.
Seated Knee Flexor and Hip Adductor Stretch
Step by step instructions, muscle activation and variants for the Seated Knee Flexor and Hip Adductor Stretch.
EasyHamstringsInner thighs
How to Perform
- Sit on the floor and bring the soles of your feet together in front of you
- Allow your knees to fall out to each side as far as comfortable
- Hold your feet with both hands
- Sit tall with a straight back and open chest
- Gently press your knees toward the floor using your elbows to deepen the adductor stretch
- Hinge slightly forward at the hips to increase the hamstring lengthening
- Hold the position for the desired duration
Muscle Activation
Primary
HamstringsInner thighs
About the Seated Knee Flexor and Hip Adductor Stretch
The Seated Knee Flexor and Hip Adductor Stretch 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.
