Legs · Bodyweight
Adductors Stretch Transverse Plane
How to do the adductors stretch transverse plane, 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
- Lunge
- Mechanic
- Isolation
How to do it
Stand with a wide stance and rotate your torso and hips toward one leg, bending that knee while the other leg stays straight. Turn into the position so you feel the stretch through the inner thigh and groin from a rotated angle. Hold, then switch sides.
- 1Feel the stretch through the inner thigh and groin as you rotate
- 2Let your hips turn to open up a new angle on the adductor
- 3Keep the straight leg long with the foot grounded
Common mistakes
- Do not force the rotation past a comfortable range
- Avoid letting the bent knee collapse inward
- Do not bounce into the rotated stretch
Muscles worked
The adductors stretch transverse plane mainly works the adductors.
- AdductorsPrimary
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the adductors stretch transverse plane 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.