Kneeling Adductor Stretch

The kneeling adductor stretch is a floor stretch that lengthens the inner thigh of the rear leg while you kneel with one leg out to the side and the other knee behind you. Leaning gently backward increases the pull along the adductors without demanding an extreme range from the hips. Which muscles does it target? The five adductors of the inner thigh: adductor magnus, longus and brevis, plus pectineus and gracilis, the last of which also crosses the knee. When should you use it? It fits a warm-up before lower-body training as well as a cool-down afterward, since it opens the groin without leaving the muscle sluggish. Tight adductors usually show up as limited squat depth or as a knee that drifts inward under load, so this position works as a quick read on hip mobility as much as a way to release tension.