Legs · Bodyweight
Kneeling Adductor Backward Stretch
How to do the kneeling adductor backward 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
- Extension
- Mechanic
- Isolation
How to do it
Kneel on one knee and extend the other leg straight out to the side with the foot flat and toes pointing forward. Keeping that leg straight, sit your hips back and down toward your kneeling heel until you feel a stretch along the inner thigh of the extended leg.
- 1A lengthening stretch down the inner thigh of the straight leg
- 2Your hips sinking back to deepen the stretch
- 3An upright chest with a tall, neutral spine
Common mistakes
- Bending the extended leg's knee to cheat depth
- Rounding your lower back as you sit back
- Pushing into sharp pain; keep it to a firm stretch
Muscles worked
The kneeling adductor backward stretch mainly works the adductors, with the hamstrings assisting.
- AdductorsPrimary
- HamstringsSupport
- Upper AbsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the kneeling adductor backward 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.