Adductor Stretch

Instructions

1
Lie supine on the floor with your back flat, arms extended by your sides with palms facing down, and legs extended straight out
2
Press your lower back into the floor to engage your core and stabilize your spine throughout the movement
3
Slowly lower both legs toward the floor in a controlled manner while maintaining a neutral spine, resisting the urge to arch your back
4
Drive through your core to lift both legs back up to the starting position without momentum, squeezing the abdominal muscles at the top
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Adductor Stretch because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae to maintain control of the Body weight.

Beginner Tips

If you are new to the Adductor Stretch , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions