upper legs#0146
How to stretch well
How to do it well
Ease into the position until you feel a mild stretch — never pain.
Breathe out as you go in, and keep breathing slowly through the hold.
Hold for 30–45 seconds without bouncing.
Switch sides, and stretch after training, when you're warm.
Sets and reps for your goal · beginner
- Lose fat
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Get fitter · your goal
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Build muscle
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Get stronger
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
Put it to work
Build a week around it
The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.
More for your adductors
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lever seated hip adduction
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butterfly yoga pose
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side plank hip adduction
upper legs#1309
side lying hip adduction (male)
More with assisted
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assisted lying leg raise with throw down
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assisted prone hamstring
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assisted standing triceps extension (with towel)
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behind head chest stretch
lower legs#1024
assisted lying calves stretch
upper legs#1025
assisted lying glutes stretch
upper legs#1026
assisted lying gluteus and piriformis stretch
upper legs#1028
assisted prone lying quads stretch
waist#1029
assisted prone rectus femoris stretch
waist#1072
assisted sit-up
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