How to do Adductor Dips
On the floorFlowing movementBoth sidesBeginner
Adductor Dips is a on the floor flowing stretch for your groin and hips. Do it on one side, then switch.
Step by step
- 1Come onto your knees, then stretch your right leg out to the side with your foot flat.
- 2Rest your hands on your thighs.
What you should feel
Move slowly… no need to go deep.
Form tips
- Right knee tracks over the toes. Chest tall, hips square forward. Feel the inner thighs open.
- Feel the inside of your left thigh gently open.
- Keep your chest tall… and your breath easy.
Make it easier
If your knee is tender, put a cushion under your left knee.
Coming out of it
Come back to center… and bring your leg in.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Adductor Dips with a coach
In BendEase, a voice coach talks you into Adductor Dips, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your groin and hips.
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