Partner Adductor Stretch
Lying on your back with the legs raised, you squeeze against a partner's hands and then relax as they ease the legs wider, a contract-relax stretch that reaches deeper into the inner thighs than a solo hold.
Primary muscles
- Adductors
Secondary muscles
- Hamstrings
- Sets
- 2
- Reps
- 3 contract–relax cycles
- Rest
- 30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with both legs raised straight toward the ceiling and a partner standing at your feet holding your ankles.
Open the legs as wide as is comfortable while your partner supports the ankles.
Squeeze the legs together against your partner's hands for 5-10 seconds while they hold them still.
Relax completely as your partner eases the legs a little further apart.
Hold the new position, then repeat the squeeze and relax 2-3 times.
Breathing: Breathe normally during the squeeze and exhale as you relax into the wider position.
Coaching tips
Squeeze at about half effort
Relax fully before your partner moves you
Say when to stop
Common mistakes
Partner pushing too fast or too far
Holding the breath during the squeeze
Letting the lower back arch off the floor
Safety notes
Agree on a stop word; the partner moves slowly and only as far as you allow.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.