Stretching the thigh adductors in a half squat

The adductor stretch in a half squat is an effective exercise that improves hip mobility and flexibility of the inner thighs. It helps reduce muscle tension, increases range of motion, and positively affects lower-body stability. It is commonly used in warm-ups, mobility training, and recovery routines.

Which muscles work during the adductor stretch?

• thigh adductor muscles
• pectineus muscle
• gracilis muscle
• lower portions of the gluteal muscles (stabilization)

• deep core muscles
• erector spinae
• quadriceps (position support)
• calf and foot muscles (half-squat stabilization)

Proper technique

1. Stand with a wide stance, feet slightly wider than hip-width.
2. Turn the toes slightly outward.
3. Lower the hips into a half squat.
4. Place your elbows against the inner knees and press your palms together at chest height.
5. Keep your back straight, core engaged, and posture stable.

1. Gently push the knees outward using the elbows.
2. Maintain tension and stretch in the adductors throughout the exercise.
3. Breathe calmly and stay in control of the position.
4. Release after the set time and repeat if needed.

• Inhale before entering the position.
• Slowly exhale while deepening the stretch.

Most common mistakes

• rounding the back and leaning the torso forward
• knees collapsing inward
• stance that is too narrow
• holding the breath
• descending too deeply without sufficient mobility

Tips

• Keep your back straight and core engaged.
• Choose a stance width that allows controlled stretching.
• Avoid pain during the stretch.
• Breathe smoothly and progress gradually.
• If hip mobility is limited, reduce the depth.

Which training should you combine the adductor stretch with?

• warm-ups before leg training
• hip mobility sessions
• post-run or post-strength training stretching
• functional training and injury prevention
• recovery and cooldown routines