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<p>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.</p>

<h2>Which muscles work during the adductor stretch?</h2>
<strong>Main muscles:</strong>
<ul>
  <li>thigh adductor muscles</li>
  <li>pectineus muscle</li>
  <li>gracilis muscle</li>
  <li>lower portions of the gluteal muscles (stabilization)</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>deep core muscles</li>
  <li>erector spinae</li>
  <li>quadriceps (position support)</li>
  <li>calf and foot muscles (half-squat stabilization)</li>
</ul>

<h2>Proper technique</h2>
<strong>Starting position:</strong>
<ol>
  <li>Stand with a wide stance, feet slightly wider than hip-width.</li>
  <li>Turn the toes slightly outward.</li>
  <li>Lower the hips into a half squat.</li>
  <li>Place your elbows against the inner knees and press your palms together at chest height.</li>
  <li>Keep your back straight, core engaged, and posture stable.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Gently push the knees outward using the elbows.</li>
  <li>Maintain tension and stretch in the adductors throughout the exercise.</li>
  <li>Breathe calmly and stay in control of the position.</li>
  <li>Release after the set time and repeat if needed.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Inhale before entering the position.</li>
  <li>Slowly exhale while deepening the stretch.</li>
</ul>

<h2>Most common mistakes</h2>
<ul>
  <li>rounding the back and leaning the torso forward</li>
  <li>knees collapsing inward</li>
  <li>stance that is too narrow</li>
  <li>holding the breath</li>
  <li>descending too deeply without sufficient mobility</li>
</ul>

<h2>Tips</h2>
<ul>
  <li>Keep your back straight and core engaged.</li>
  <li>Choose a stance width that allows controlled stretching.</li>
  <li>Avoid pain during the stretch.</li>
  <li>Breathe smoothly and progress gradually.</li>
  <li>If hip mobility is limited, reduce the depth.</li>
</ul>

<h2>Which training should you combine the adductor stretch with?</h2>
<ul>
  <li>warm-ups before leg training</li>
  <li>hip mobility sessions</li>
  <li>post-run or post-strength training stretching</li>
  <li>functional training and injury prevention</li>
  <li>recovery and cooldown routines</li>
</ul>

Stretching the thigh adductors in a half squat

Stretching the thigh adductors in a half squat

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Which muscles work during the adductor stretch?

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