How to Do Adductor Stretch

Adductor Stretch is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Adductor Stretch

  1. 01Kneel on the floor and extend one leg out to the side while keeping the other knee under the hip.
  2. 02Place both hands on the floor in front of the chest for balance.
  3. 03Slowly rock the hips back toward the heel of the kneeling leg until a stretch is felt in the inner thigh.
  4. 04Hold the position for the prescribed duration while maintaining a neutral spine.
  5. 05Return the hips to the starting position and repeat on the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Adductor Stretch

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Target the inner thigh more effectively by keeping the foot of the extended leg flat on the floor rather than letting the toes point upward.

Same coaching engine used inside the A90 app

05 / FAQ

Adductor Stretch questions

What muscles does Adductor Stretch work?

Adductor Stretch is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Adductor Stretch correctly?

Kneel on the floor and extend one leg out to the side while keeping the other knee under the hip. Place both hands on the floor in front of the chest for balance. Slowly rock the hips back toward the heel of the kneeling leg until a stretch is felt in the inner thigh. Hold the position for the prescribed duration while maintaining a neutral spine. Return the hips to the starting position and repeat on the opposite side.

What is the A90 coach tip for Adductor Stretch?

Target the inner thigh more effectively by keeping the foot of the extended leg flat on the floor rather than letting the toes point upward.

Is Adductor Stretch suitable for beginners?

Adductor Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Adductor Stretch?

No. Adductor Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes adductor stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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