Supine Adductor Stretch
Easy
Also known as: Supine Straddle Stretch · Lying Inner Thigh Stretch
Expert Advice
Let your comfortable range determine the straddle width. If your pelvis starts rocking or lifting, narrow the opening rather than chasing a wider stretch.
How-to-do Steps
- Lie on your back on the floor with your arms resting beside you.
- Raise both legs above your hips, keeping your knees straight.
- Slowly open both legs sideways until you feel a gentle inner-thigh stretch.
- Pause in this open position and breathe comfortably without forcing the stretch.
- Slowly bring both legs back together, keeping them raised and straight.
- Continue gently opening, pausing, and closing for the programmed duration.
Common Mistakes
- Legs drop apart quicklyFix: slow the opening so gravity does not force your range.
- Knees bend as you openFix: use a smaller straddle that lets them stay straight.
Coach Cues
Open slowlyKeep knees straightGentle inner-thigh stretch
Short reminders to keep in mind during every set.
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Muscles Worked
Supine Adductor Stretch primarily targets the Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads80%
Secondary
Hamstrings20%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
Keeping both raised legs straight requires some hamstring and inner-thigh flexibility.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Supine Adductor Stretch work?
Supine Adductor Stretch primarily targets the Quads. Secondary muscles involved include Hamstrings. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Supine Adductor Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Supine Adductor Stretch suitable for beginners?
Yes, Supine Adductor Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Supine Adductor Stretch?
Legs drop apart quickly: slow the opening so gravity does not force your range. Knees bend as you open: use a smaller straddle that lets them stay straight.
