Hip Adductor Stretch Exercise


The Hip Adductor Stretch Exercise is a great way to stretch out and lengthen the adductor muscles of your hips (in the insides of your thighs) – helping you to build stability in your golf swing and to avoid injury.

The Hip Adductor Stretch Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups.  Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.

The Hip Adductor Stretch Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.


Figure 1.  Hip Adductor Stretch Exercise Video.



  • Start by sitting on a mat, your knees up in front of your chest, feet together on the floor.
  • Let your knees drop apart to the sides, and reach between your legs to grasp your ankles and hold your feet firmly together.
  • Actively push your knees out and down as far apart as you can, and then gently push the insides of your thighs with your elbows to assist the stretch.
  • Exhale and hold for 2 seconds.
  • Relax and then repeat for the desired number of repetitions.


Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your back straight and your abdominal muscles engaged.

You should feel it stretching the inside of your thighs.


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