Standing Bent-Knee Hip Adductor Stretch
A deep side lunge: sit low over one fully bent knee with a hand on the floor while the other leg stays long, toes up; deeper than the standing side lunge.
How to do it
Setup
Feet very wide, toes forward, hips sunk over one knee, one hand on the floor and the other on that knee.
Steps
- Sink the hips low over the bent knee, its heel down.
- Keep the other leg straight on its heel, toes up, until the inner thigh stretches.
- Hold and breathe, then push back up through the middle and switch sides.
Common mistakes
Bent-knee heel lifting: keep it down so the hips can sit low. Bent knee falling in as the hips drop: keep it pointing where the toes point. Leaning the weight onto the floor hand: it steadies you; the legs hold the position.
Breathing
Slow and even through the hold.
