Legs · Bodyweight
Sitting Wide Leg Adductor Stretch
How to do the sitting wide leg 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 your legs spread wide and your torso upright. Hinge forward from your hips, walking your hands out in front, to feel the stretch through your inner thighs, then hold.
- 1Feel the stretch spread through both inner thighs
- 2Hinge from your hips while keeping your back long
- 3Let your torso settle lower as the groin relaxes
Common mistakes
- Don't round your lower back to reach further
- Avoid bouncing toward the floor
- Don't push to the point of sharp groin pain
Muscles worked
The sitting wide leg adductor stretch mainly works the adductors, with the hamstrings assisting.
- AdductorsPrimary
- HamstringsSupport
- Lower BackMinor
Kovo programs the sitting wide leg 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.