Half Kneeling Adductor Hold Stretch

Setup

• Start on a mat in a kneeling position.

• Extend one leg straight out to the side, keeping the foot flat on the floor and your toes pointed forward or slightly upward.

• Place your elbows or palms on the floor in front of your kneeling knee for stability.

Execution

• Keep the extended leg straight and firmly planted.

• Gently shift your hips backward, moving them toward the heel of the kneeling leg.

• Stop when you feel a deep, controlled stretch along the inner thigh of the extended leg.

• Hold this position for the desired duration, keeping your back neutral and breathing deeply.

• Ensure your weight remains balanced and avoid forcing the stretch to the point of pain.