Hip Adductor Stretches

How to do the best hip adductor stretches to decrease knee and hip pain, fast! Simple at-home mobility stretching exercises to improve flexibility! Open your tight hips to prevent knee caving during wide stance Squats and Sumo Deadlifts!

Wall Splits
Wall Squat

Wall Splits

Purpose:

Improve Hip Abduction
Improve Hip External Rotation

Focus:

Hip Abduction (Adductors/ Inner Thigh Muscles)

Lay on one side with your hips flexed 90 degrees and legs extended, close to a wall.
Scoot yourself up towards the wall so that you are sitting against it sideways.
Raising your legs, rotate so that you are sitting against the wall with your legs directly over your hips and back pressed into the floor.
While keeping your back pressed into the ground and legs fully extended, allow them to slide down the wall in opposing directions until you feel a stretch in your inner thighs.
Relax into this position, allowing your legs to fall as far as they can.
To increase the stretch, flex your glutes to abduct your legs further or use contract and relax techniques.

Wall Squat Hip Stretch

Purpose:

Improve Squat Mobility
Improve Hip Flexion
Improve Leg Abduction

Focus:

Hip Flexion (Upper Hamstrings)

Lay on your back about 6 inches from a solid wall (avoid drywall).
Place your feet flat against the wall in your squat stance while still staying relaxed with no stretch.
Before you begin, brace your core and press your spine into the ground so that you lay completely flat with your hips down throughout the stretch.
To begin, start walking your feet down the wall slowly until you no longer can without assistance from your hands.
In this position, you can press into the wall to increase the stretch or use your arms to press your knees out farther.
Next, use your hands to assist in pulling your feet down lower on the wall or reset closer to the wall.
Your feet should always be flat against the wall.