About this exercise
A standing stretch that targets the inner thigh muscles (hip adductors) by bending one knee outward while keeping the opposite leg straight. It improves hip mobility and flexibility in the groin region.
Standing Bent Knee Hip Adductor Stretch
Step by step instructions, muscle activation and variants for the Standing Bent Knee Hip Adductor Stretch.
EasyInner thighs
How to Perform
- Stand with feet wider than shoulder-width apart
- Shift your weight to one side, bending that knee while keeping the opposite leg straight
- Press your hips slightly toward the bent-knee side until you feel a stretch along the inner thigh of the straight leg
- Keep your back straight and chest up throughout the movement
- Hold the stretch for the desired duration, then switch sides
Muscle Activation
Primary
Inner thighs
Secondary
Glutes
Common Mistakes
Common mistakes content is coming soon.
About the Standing Bent Knee Hip Adductor Stretch
The Standing Bent Knee 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.