Standing Bent Knee Hip Adductor Stretch
Stretch your inner thighs with the Standing Bent Knee Hip Adductor Stretch. Improve hip mobility and flexibility for better movement and reduced tightness.
- Movement
- Isolation
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Standing Bent Knee Hip Adductor Stretch
Description
A stretching exercise that targets the hip adductors in the inner thigh area. The person stands with one foot on a raised platform and bends the knee of the other leg while leaning towards it.
Save Standing Bent Knee Hip Adductor Stretch to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Standing Bent Knee Hip Adductor Stretch
- 01Setup
Stand tall, feet hip-width apart, facing a stable elevated surface like a sturdy bench or step that is about knee-to-hip height.
- 02Setup
Place one foot flat onto the elevated surface, keeping that leg straight and ensuring your hips remain square to the front.
- 03
Gently bend the knee of your standing leg, pushing your hips back and away from the elevated leg.
- 04
Lean your torso slightly forward, maintaining a neutral spine, until you feel a comfortable stretch in the inner thigh (adductor) of the straight leg.
- 05
Hold the stretch for the prescribed duration, then slowly return to the starting position and repeat on the other side.
Tips
- Control the depth of the stretch by how much you bend your standing knee and how far you push your hips back.
- Keep your chest lifted and avoid rounding your back to ensure the stretch targets the adductors effectively and prevents lower back strain.
- Focus on breathing deeply and exhaling as you deepen the stretch to help relax the muscles and increase flexibility.
- Ensure the elevated surface is stable and non-slip to prevent loss of balance or injury during the stretch.
Common mistakes
- Rounding the back reduces the effectiveness of the stretch on the adductors; instead, maintain a neutral spine and a slight arch in your lower back.
- Leaning too far forward from the waist can shift the stretch to the hamstrings; focus on pushing your hips back and bending the standing knee to target the inner thigh.
- Allowing the hips to rotate away from the elevated leg lessens the stretch; keep your hips squared forward to maximize tension on the adductor muscles.
In the Ellim app, Standing Bent Knee Hip Adductor Stretch unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train standing bent knee hip adductor stretch?
Get Ellim — FreeQuestions
Is Standing Bent Knee Hip Adductor Stretch good for beginners?
Standing Bent Knee Hip Adductor Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Standing Bent Knee Hip Adductor Stretch?
You need Body weight to perform Standing Bent Knee Hip Adductor Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Standing Bent Knee Hip Adductor Stretch?
Control the depth of the stretch by how much you bend your standing knee and how far you push your hips back. Keep your chest lifted and avoid rounding your back to ensure the stretch targets the adductors effectively and prevents lower back strain. Focus on breathing deeply and exhaling as you deepen the stretch to help relax the muscles and increase flexibility. Ensure the elevated surface is stable and non-slip to prevent loss of balance or injury during the stretch.
What are common mistakes when doing Standing Bent Knee Hip Adductor Stretch?
Rounding the back reduces the effectiveness of the stretch on the adductors; instead, maintain a neutral spine and a slight arch in your lower back. Leaning too far forward from the waist can shift the stretch to the hamstrings; focus on pushing your hips back and bending the standing knee to target the inner thigh. Allowing the hips to rotate away from the elevated leg lessens the stretch; keep your hips squared forward to maximize tension on the adductor muscles.
Related exercises
Hip - Abduction
Hips · Body weight
Hip - Flexion
Hips · Body weight
Hip - Extension
Hips · Body weight
Hip - Adduction
Hips · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Standing Bent Knee Hip Adductor Stretch.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store