Bench Adductor Stretch

Muscles worked by the Bench Adductor Stretch

Primary

AdductorsHip Adductors

Secondary

HamstringsHamstring Muscles

Also called: hip adductors, inner thigh, adductor muscles, groin.

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Adductor Stretch

1. Stand side-on to a bench.
2. Rest one straight leg up on the bench out to the side.
3. Keep your torso upright and shift gently toward the bench.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep both legs straight.
• Keep the standing foot pointing forward.

At a glance

Bench Adductor Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Adductor Stretch
• Hip Adduction
• Bench Ankle Stretch
• Bench Bulgarian Split Stretch
• Bench Calf Stretch
• Bench Chest Stretch
• Bench Child's Pose
• Bench Couch Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-adductor-stretch",
  "name_en": "Bench Adductor Stretch",
  "name_de": "Adduktoren-Dehnung an der Bank",
  "name_es": "Estiramiento de Aductores en Banco",
  "description_en": "A standing stretch with one straight leg resting on a bench out to the side to lengthen the inner thigh.",
  "description_de": "Eine stehende Dehnung mit einem gestreckten Bein seitlich auf der Bank, um die Oberschenkelinnenseite zu dehnen.",
  "description_es": "Un estiramiento de pie con una pierna estirada apoyada en el banco hacia el lado para alargar el aductor.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "upper_legs",
  "primary_muscles": [
    "adductors"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand side-on to a bench.",
    "Rest one straight leg up on the bench out to the side.",
    "Keep your torso upright and shift gently toward the bench.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Stelle dich seitlich zur Bank.",
    "Lege ein gestrecktes Bein seitlich auf die Bank.",
    "Halte den Oberkörper aufrecht und neige dich sanft zur Bank.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Ponte de lado al banco.",
    "Apoya una pierna estirada sobre el banco hacia el lado.",
    "Mantén el torso erguido y desplázate suavemente hacia el banco.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep both legs straight.",
    "Keep the standing foot pointing forward."
  ],
  "tips_de": [
    "Halte beide Beine gestreckt.",
    "Halte den Standfuß nach vorn gerichtet."
  ],
  "tips_es": [
    "Mantén ambas piernas estiradas.",
    "Mantén el pie de apoyo apuntando al frente."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-adductor-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-adductor-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.