Hip - Adduction Exercise Guide
Exercise Profile
- Target
- Adductor Group
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Adductor Group
- Secondary Muscles
- Pectineus, Gracilis
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Hip Adductor Stretch
Visualised Target Muscle Groups
Front
Back
How to: Hip - Adduction
- Stand with your feet together.
- Slowly move one leg out to the side, keeping your toes pointed forward.
- Hold the position for 15-30 seconds.
- Return to the starting position and switch legs.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not holding the stretch long enough.
- Bouncing while stretching, which can lead to injury.
- Ignoring body signals; stop if you feel pain.
Modifications
- Perform the stretch lying down if standing is uncomfortable.
- Use a wall or chair for support if balance is an issue.
Tips
- Make sure to maintain a stable core during the stretch.
- Avoid any jerky movements; the stretch should be slow and controlled.
- Breath deeply and relax into the stretch for better results.
Hip - Adduction Alternatives
Tags
hips
stretching
adductor stretch
flexibility
beginner
mobility
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