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Exercise overview
Training details
Hip FlexorsAdductors
Equipment
Bodyweight
Sets × time
2 × 30 sec
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Stand beside a stable support and move the target leg slightly behind and across the body.
- 02Turn the thigh gently inward and keep the knee mostly straight to place the hip in extension, adduction, and internal rotation.
- 03Tuck the pelvis slightly and keep the torso upright rather than arching the lower back.
- 04Shift the hips forward until a mild stretch is felt along the front and inner thigh without knee or groin pain.
- 05Hold while breathing steadily, return to neutral slowly, and switch sides.
Use this exercise in a plan