Adductor Stretch

Chapter 3

The Anatomy Of The Adductor

The adductors involve the inside leg muscles, commonly referred as the groin. The adductor stretch will involve the group of muscles that has a considerably large muscle mass. The main action of these muscles is to pull the leg inward. There is a greater use of them in sports such as soccer, where the adductors are used in kicking a soccer ball with the inside of the foot. Finally, they are used in flexion and extension of the thigh when running or against resistance.


    • Adductor Longus
    • Adductor Brevis
    • Adductor Magnus
    • Gracilis
    • Obturator Externus
    • Pectineus

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Adductors Muscle Illustration

Benefits To The Adductor Stretch

Tight adductors can predispose you to strains, especially in sports that require quick movements and cutting movements.

In addition, having tight adductors can compromise your mobility during exercises such as squats, which can affect your form.

Adductor Stretch Exercises

Lying Butterfly Stretch

    Lying Butterfly Stretch | Part 1

    Lying Butterfly Stretch | Part 2

  • Lie on your back.
  • Bend your knees and place the soles of your feet together.
  • Let your knees drop slowly away from each other until you feel a comfortable stretch in your groin.
  • Hold the stretch for 20-30 seconds.
  • Relax.

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Sitting Butterfly Stretch

    Sitting Butterfly Stretch | Part 1

    Sitting Butterfly Stretch | Part 2

  • Sitting with your legs extended.
  • Bend your knees towards you while keeping your feet together.
  • Let your knees fall out to the sides.
  • You should feel a stretch in the groin region.
  • To increase the stretch, place your elbows on your knees and push down.
  • Hold the stretch for 20-30 seconds.

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Supine Wall Stretch

Supine Wall Stretch

  • Lie on your back in front of a wall with your leg up on the wall.
  • Go as close to the wall as you can, maintaining a comfortable (not painful) stretch in the hamstrings.
  • Keep your leg straight while they slowly split open until you feel a stretch between your legs (groin).
  • Hold the stretch for 20-30 seconds.
  • Relax and repeat 2-3 times.

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Standing Adductor Stretch

    Standing Adductor Stretch | Part 1

    Standing Adductor Stretch | Part 2

  • Start standing with your feet approximately 3 feet apart.
  • Shift your weight to the one side and allow your knee to bend.
  • Keep the opposite knee straight to feel a stretch on the inside of your thigh.
  • Hold the stretch for 20-30 seconds.
  • Relax and repeat on the opposite side.

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Stretching Guide Chapters
Chapter Selection

— Select a Chapter —
Chapter 1: Intro to Stretching
Chapter 2: Abdominal Stretches
Chapter 3: Adductor Stretches
Chapter 4: Bicep Stretch
Chapter 5: Calf Stretches
Chapter 6: Chest Stretches
Chapter 7: Forearm Stretches
Chapter 8: Glute Stretches
Chapter 9: Hamstring Stretches
Chapter 10: Back Stretches
Chapter 11: Neck Stretches
Chapter 12: Quadriceps & Hip Flexor Stretching
Chapter 13: Shoulder Stretches
Chapter 14: Tricep Stretches
Chapter 15: Myofascial Release

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