Adductor Stretch

Hip adductors are the muscles in your inner thigh that support balance and alignment. These stabilizing muscles are wont to adduct the hips and thighs or move them toward the midline of your body.

To improve athletic performance and stop injury, it’s important that you simply tone, strengthen, and stretch all of your hip muscles, including your hip adductors.

Here are six hip exercises you’ll do reception to extend flexibility, build strength, and stop injury. The adductors are the prime movers in each of those exercises.

1. Side leg raises

This exercise is suitable for all levels. It works your hips, glutes, and legs.


  • Lie on your right side together with your legs extended out straight.
  • Use your right or a cushion to support your head.
  • Slowly raise your left leg as high as you’ll .
  • Hold this position for a couple of seconds before lowering your leg backtrack .
  • Do 2 to three sets of 8 to 16 repetitions on all sides .

2. Clamshells

This inner thigh exercise also can be done while sitting during a chair. you’ll do that with a resistance band around your lower thighs for a good better stretch.


  • Lie on your right side with bent knees.
  • Slowly open your left leg as far as you’ll .
  • Hold this position for a couple of seconds then lower backtrack to the starting position.
  • Do 2 to three sets of 8 to 16 repetitions on all sides .

3. Standing lateral leg raises

This exercise builds strength and adaptability in your glutes, adductors, and hamstrings. Increase the problem by using ankle weights or a resistance band.


  • Stand on your right foot together with your left foot slightly raised.
  • Place your hands on a wall or chair for support and have interaction your core.
  • Keep your hips square as you engage your inner thighs to lift your left leg as high as you’ll .
  • Pause here for a couple of moments before slowly returning your leg backtrack .
  • Do 2 to three sets of 8 to 14 repetitions on all sides .

4. Wide leg squat

These squats target your adductors, quadriceps, and glutes. Use a resistance band around your thighs to extend the resistance and keep your body in alignment.


  • Stand together with your feet wider than your hips.
  • Slowly lower your hips down as far as you’ll .
  • Pause during this position, engaging your inner thighs.
  • Return to the starting position.
  • Do 2 to three sets of 8 to 12 repetitions.

5. Low lunge

This pose targets your glutes, adductors, and legs. specialise in lengthening your spine while sinking down into your hips.


  • From tabletop position, step your right foot forward and position your ankle under your knee.
  • Extend your left knee back slightly and press evenly into both hands.
  • Hold this position for up to 1 minute.
  • Then do the other side.

6. Fire hydrants

Reduce back pain and work your core, hip flexors, and glutes with this exercise.


  • From tabletop position, yield your weight evenly onto your hands and right knee.
  • Slowly lift your left leg faraway from your body, keeping your knee bent.
  • Pause here before returning to the starting position.
  • Do 2 to three sets of 8 to 12 repetitions on all sides .

How to prevent an adductor strain

Exercising with tight adductors that haven’t been properly warmed up may be a common explanation for injury in athletes.

To prevent an adductor strain, warm up for five to 10 minutes before you start your workout. Include gentle stretches, jumping jacks, and brisk walking. Build up slowly once you begin a replacement exercise program and stop doing any activity that causes pain.

Immediately ice the affected area if you experience any pain. you’ll also self-massage using muscle rubs, essential oils, or a foam roller. Of course, making a meeting with a sports massage professional or acupuncturist is additionally beneficial.


Take care of your body, especially during this sensitive area. you’ll perform these exercises to create strength, improve flexibility, and stop injury.

It’s especially important to try to to these exercises if you’re in danger of adductor strain thanks to a previous injury, alignment concerns, or athletic participation.

Gradually increase the intensity of any new physical activity and hear your body to avoid pushing yourself beyond your limits. Speak to your doctor if you’ve got any medical concerns that warrant caution in doing these exercises.

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