Setup and loading
With a partner.
How to do the partner adductor stretch step by step
- Lie down with your feet toward the ceiling and your partner holding them.
- Spread your legs as far as you can.
- Try to close them against your partner for 10 seconds, then relax and open a little wider.
Form cues
- Communicate with your partner
- Relax after the contraction
Common mistakes
- Forcing it suddenly
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Sets and reps for your goal
Mobility
2-3 x 20-40 s per side2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.
Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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