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Standing Dynamic Adductor Stretch
Bodyweight dynamic mobility exercise that swings the leg side-to-side to stretch inner thighs and improve hip flexibility for warm-ups and injury prevention.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Adductors
Secondary Muscles
Glutes, Hip Flexors
Accessory Muscles
Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAdductors
10/10Adductor Longus, Adductor Magnus
Glutes
5/10Glute Max, Glute Medius
Hip Flexors
3/10Iliopsoas
Hamstrings
2/10Biceps Femoris
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart, core engaged, and hold a wall for balance if needed.
- Shift weight to one leg.
- Swing the opposite leg out to the side comfortably.
- Bring the leg across the body in a controlled arc.
- Maintain smooth rhythm without bouncing.
- Gradually increase range as you warm up.
- Switch sides after 10-15 reps.
Coaching Tips
Form Cues
- Keep movements fluid.
- Stay tall and balanced.
- Control the swing.
- Feel the inner thigh stretch.
- Avoid jerking motions.
Breathing
Breathe naturally and steadily throughout the continuous movement; exhale on the swing across.
Tempo
2-0-1
Range of Motion
Swing leg out to side until gentle stretch in inner thigh, then across body without forcing beyond comfortable range.
Safety
Safety Notes
- Warm up with light cardio first.
- Stop if pain occurs beyond gentle pull.
- Use support if balance is poor.
- Consult professional for injuries.
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Bouncing into the stretch.
- Losing balance.
- Forcing excessive range.
- Neglecting opposite side.
When to Avoid
- Acute hip or groin injury
- Recent adductor strain
Flexibility Needed
- Basic hip mobility
- Adequate balance
Build Up First
- General warm-up competency
Also known as
Lateral Leg Swings, Dynamic Inner Thigh Stretch, Standing Adductor Swing
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