Legs · Bodyweight
Seated Knee Flexor and Hip Adductor Stretch
How to do the seated knee flexor and hip 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 and bring the soles of your feet together, letting your knees drop out to the sides. Hold your ankles and gently hinge forward to feel the stretch through your inner thighs and groin, then hold.
- 1Feel the stretch through your inner thighs and groin
- 2Let your knees relax toward the floor
- 3Hinge from the hips with a tall chest to deepen it
Common mistakes
- Don't press your knees down forcefully
- Avoid rounding your back to lean further
- Don't bounce the knees toward the floor
Muscles worked
The seated knee flexor and hip adductor stretch mainly works the adductors.
- AdductorsPrimary
- Lower BackMinor
- GlutesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the seated knee flexor and hip 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.