Adductor Dips
Wide-stance lateral shifts that stretch the inner thigh on the straight leg while loading the bent knee.
Overview
Adductor Dips are wide-stance lateral shifts on Flexor. You bend one knee and sink toward that side while the other leg stays long, stretching the inner thigh on the straight-leg side before pressing back to centre.
What Adductor Dips targets
You'll feel the stretch through the hip adductors and gluteus maximus on the bent-knee side, with a lengthening pull on the straight leg's inner thigh.
Why add Adductor Dips to your routine
Dynamic adductor loading prepares the groin for lateral movement in sport and helps counter stiffness from prolonged sitting.
- Side-to-side pattern that hits both legs evenly.
- No equipment — hands can rest on hips or thighs.
- Range scales by how deep you sink into each dip.
Who it's for
Anyone warming up for running, football, or lower-body training who needs groin mobility.
When to do it
Best in a warm-up before lateral or multi-directional activity. Alternate sides for 30–45 seconds.
Stand with a wide stance and shift your weight side to side, bending one knee while the other leg stays long. Each dip opens the adductors on the straight-leg side.
Setup cue
Stand in a wide stance with toes slightly turned out. Shift your weight to one side, bending that knee while keeping the opposite leg long and foot grounded to load the inner thigh.
Practice notes
In Flexor, Adductor Dips is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Adductor Dips.
Follow these cues in order. Move with control and stay in a comfortable range.
- Stand wide with toes angled slightly out and hands on hips or thighs.
- Shift weight into one leg, bending that knee while the other leg stays long.
- Sink only until you feel a comfortable inner-thigh stretch on the straight-leg side.
- Press through the bent leg to return to center, then repeat side to side.
Cues that help the movement stay smoother and more controlled.
- Move with control and keep breathing steadily.
- Maintain stable posture; avoid compensating with other joints.
Patterns to watch for so the shape stays clearer.
- Letting the bent knee collapse inward instead of tracking over the foot.
- Sinking deeper than a comfortable inner-thigh stretch allows.
- Rushing side to side without pausing at the bottom of each dip.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Stretches the inner thigh dynamically through a side-to-side weight shift.
- Loads the bent knee in a controlled lateral lunge pattern useful before sport.
Similar movements to explore next
-
Frog Pose
Kneel with knees wide and feet turned out, then lower onto the forearms to open the inner thighs and hips.
-
Lizard Pose
From a low lunge, walk the front foot outside the hand and lower to forearms to deeply stretch the hip flexors and inner groin.
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
Butterfly
Seated soles-together hip opener that gently presses the knees toward the floor.
-
90/90 Hip Switch Extension
90/90 hip switch with a forward hinge and tall-spine lift to combine hip rotation with thoracic extension.
-
Adductor Rocks
Press hips back from all fours with one leg extended sideways to hold a gentle inner-thigh adductor stretch.
-
Kneeling Hip Hinge
From tall kneeling, send hips back toward your heels then drive forward to stand tall, rehearsing hip extension without loading the spine.
-
Lateral Lunge Hold
Hold the bottom of a lateral lunge with the bent knee stacked over the foot to build isometric strength in the glute and adductors.
Common questions
Which body areas does Adductor Dips target?
Adductor Dips is a dynamic stretching movement that mainly targets your adductors, glutes, and hip flexors. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Adductor Dips work?
Primary muscles associated with Adductor Dips include hip adductors and gluteus maximus. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Adductor Dips suitable for beginners?
Adductor Dips is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Adductor Dips?
In Flexor, Adductor Dips runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Adductor Dips?
Adductor Dips has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Adductor Dips?
No. Adductor Dips is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Adductor Dips?
Adductor Dips appears in guided Flexor sessions such as Warm-Up: Full-Body Shakeout and Post-flight Mobility. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
