Single-Leg Flexion Abduction Stretch
Improve flexibility & balance! Stretch your inner thighs & glutes with this single-leg exercise. Perfect for warm-up or cool-down.
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing upright with legs spread apart, slightly wider than shoulder-width.
2. Shift your weight to one leg while bending that knee and keeping the other leg straight. Ensure your bent knee does not go beyond your toes.
3. Lower your body by pushing your hips back and down as if you are trying to sit into the bent leg, keeping the other leg stretched out to the side with the foot firmly planted on the ground.
4. Hold the position when you feel a stretch on the inside of your straight leg (adductors) and on the glutes of the bent leg. Your upper body can lean slightly forward to maintain balance.
5. Hold the stretch for 15-30 seconds while keeping your back straight and chest up.
6. Gently return to the starting position and repeat the stretch on the opposite side.
7. Perform 2-3 repetitions on each side.
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