Adductor Stretching | The Most Effective Exercises Ever

Adductor Stretching

Before analyzing in detail what are the best exercises to stretch adductors, let's take a step back trying to get to know these very powerful muscles better.

Anatomical-Functional Notes

Anatomically, the adductor is a motor muscle of the thigh. It is located in the inner thigh area and is more precisely formed by three heads.

The short adductor originates from the inferior branch of the pubis, is inserted in the line aspera of the femur and performs the task of adducing and flexing the hip thanks to muscle contraction.

The second head, the long adductor, also originates from the inferior branch of the pubis and always inserts itself in the harsh line of the femur but in addition to adducting and flexing the hip, it is fundamental in its internal rotation.

The third and last head is the great adductor. Triangular in shape, it is the deepest and most powerful of the hip adductor muscles.

It originates from the inferior branch of the pubis and from the ischial tuberosity, is inserted in the acid line of the femur and in the adductor tubercle and performs multiple functions: adduction, flexion and internal rotation of the hip while extending it with the posterior bundles.

It is also necessary to underline the importance of the great adductor in the equilibrium of the pelvis as it is a powerful retroversor.

During all the stretching exercises that we will now describe, it is important to remember how much attention must be paid in the movements that are carried out given the sensitivity of this muscle.


1. Butterfly

The first exercise we consider is that of farfalla. Its difficulty ranks as very low and is probably the best known.


Sit on the ground, making sure your back is straight.

For convenience you can also lean it against a wall. Extend your legs together in front of you.

Bring now, keeping your feet together and flexing your knees, your heels towards your buttocks.

From this position, slowly lower your knees towards the ground until the soles of your feet are completely in contact.

Maintain the stretch for at least 30 seconds.

The closer your knees are to the ground, the greater the elasticity of your adductors. If necessary, to "help" the stretch, you can press lightly on your knees until you feel a greater sensation of stretch.

The exercise ends when you return to the starting position. This step must be performed very slowly in order not to risk incurring some unpleasant injury.

2. Standing Stretch

The second exercise we use is done standing. Also in this case the procedure is very simple and suitable for everyone.


Stand upright, spreading your legs shoulder-width apart, with your toes pointing slightly outward.

From this position, flexing the knees, lower with the pelvis towards the ground, bringing the elbows to rest on the inside of the knees, keeping the spine in axis.

The stretch occurs when, with the help of your elbows, you push your knees moderately outwards, thus emphasizing the tension of the adductor.

Hold the position for at least 30 seconds.

In this exercise, the stretch is very subjective: it is up to the individual himself to decide how hard to press on the knees in order to stretch the adductor or not.

As for the previous one, all movements must be performed very slowly, paying attention not to allow sudden movements.

3. Stretch a Terra

The third and last exercise, essential to conclude thelengthening of the adductors it is done with the back to the ground.


Position yourself sitting facing a wall.

Now stretch your back on the ground, extending your legs upwards.

From this position, with the help of your arms, bring your buttocks and legs in full contact with the wall.

Now, keeping the contact with the wall always constant and uniform, slowly spread the legs trying to bring the heels towards the ground, until you feel the tension in the inner portion of the thigh.

Hold the position for at least 30 seconds.

Again, the closer our heels are to the ground, the more this is synonymous with elasticity.


Keeping our adductors stretched constantly is the best way to prevent unpleasant injuries. Stretching is fortunate to be able to be done either at the end of an intense workout to restore the stressed muscle to its physiological lengthening and lower blood pressure; both at rest, as a simple exercise to improve our elasticity and muscle flexibility.

We also remember that stretching is not only a relief for our muscles, but also the joints benefit from it. Stretching allows them to be "lubricated", helping to prevent degenerative diseases such as osteoarthritis.


What is Stretching for?

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