Videos
Instructions
- Start on all fours in a quadruped position.
- Extend one leg straight out to the side with your foot flat and toes pointing forward.
- Keep your hands directly under your shoulders and core engaged.
- Gently rock your hips back and forth, feeling a stretch in the inner thigh of the extended leg.
- Perform the movement slowly and with control for the desired duration.
- Switch sides and repeat.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Keep the extended leg fully straight with the knee locked.
- Avoid rounding the lower back or shifting the upper body excessively.
- Control the depth of the stretch — do not force range.
Breathing Tips
- Inhale as you return to the starting position.
- Exhale slowly as you lower your hips into the stretch.
- Maintain steady and controlled breathing throughout the exercise.
Medical restrictions
- Groin strain or recent adductor injury
- Severe hip impingement
- Knee instability or post-operative recovery
- Limited mobility due to recent hip surgery
Description
The Dynamic Adductor Stretch is a mobility-focused bodyweight exercise designed to improve hip abduction range of motion and inner thigh flexibility. Performed in a modified quadruped position, the user extends one leg laterally and gently rocks the hips to create an active stretch through the adductor muscles. This dynamic variation not only increases joint mobility but also activates the stabilizing muscles of the hips and core. It's particularly beneficial for preparing the lower body for deep squats, lunges, or multidirectional athletic movements. Suitable for beginners and advanced athletes alike, the stretch promotes better movement quality, injury prevention, and enhanced lower-body control. Because it requires no equipment and can be done anywhere, it's an excellent addition to warm-up routines, rehabilitation protocols, or daily mobility practice.
What muscles does the dynamic adductor stretch target?
The dynamic adductor stretch primarily targets the adductors, which are the inner thigh muscles. It also engages the hamstrings, glutes, and quadriceps for support and stability.
Is the dynamic adductor stretch good for hip mobility?
Yes, the dynamic adductor stretch is excellent for improving hip mobility by encouraging controlled lateral movement and stretching the inner thigh muscles in a functional range.
Can I use the dynamic adductor stretch as a warm-up?
Absolutely. This stretch is ideal for warm-ups, as its dynamic nature increases blood flow and activates key muscle groups before strength or mobility training.
How long should I hold each stretch during the movement?
This is a dynamic movement, so hold each stretch briefly (1–2 seconds) at the end of each rock before returning to the starting position. Aim for 30–60 seconds per side.
Is this stretch safe for beginners?
Yes, the dynamic adductor stretch is beginner-friendly, provided it's performed with control and proper form. Those with injuries should consult a professional first.