Legs · Bodyweight
Standing Bent Knee Hip Adductor Stretch
How to do the standing bent knee 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
Stand and step one foot out to the side, bending that knee while keeping your torso upright. Push your hips toward the bent leg to feel the stretch through the inner thigh and groin, hold, then switch sides.
- 1Feel the stretch through the inner thigh and groin
- 2Keep your torso tall as you shift toward the bent knee
- 3Let the hip open gradually as you hold
Common mistakes
- Don't let the bent knee collapse inward
- Avoid leaning your upper body too far forward
- Don't force the range; ease in and breathe
Muscles worked
The standing bent knee hip adductor stretch mainly works the adductors.
- AdductorsPrimary
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the standing bent knee 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.