Legs · Bodyweight
Adductor Stretch
How to do the adductor stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the floor with the soles of your feet together and knees dropping out to the sides. Hold your ankles, sit tall, and gently press your knees toward the floor with your elbows until you feel a stretch through your inner thighs. Hold and breathe.
- 1A stretch spreading across both inner thighs
- 2Your spine staying tall rather than rounding
- 3Your hips relaxing open as you breathe out
Common mistakes
- Rounding your back to force your knees down
- Bouncing the knees toward the floor
- Pushing into sharp groin pain instead of a mild stretch
Muscles worked
The adductor stretch mainly works the adductors.
- AdductorsPrimary
- GlutesMinor
- HamstringsMinor
Kovo programs the adductor stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.