11 Adductor Longus & Magnus Stretching + Strengthening Exercises

Adductor Longus Stretch and Strengthen

Are you looking to nail that middle split? Then you need to stretch out your adductors. We have the adductor brevis, longus, and magnus that enables us to increase flexibility so you can go deeper into your split. Today we will be focusing on 11 adductor longus stretches to help you work towards your goals.

What Are The Adductors?

adductor longus stretch

The adductors are a group of muscles that stabilize the hips and attach the pelvis to the femur known as the thigh bone. This fan-like group of muscles is part of the functional lines of the body.

The adductor’s primary functionality is to adduct, flex and rotate the thigh. The adductors can strain easily, so it is important to take it slow and have a disciplined conditioning program.

These functional lines enable us to give extra power and precision to the movements of the limbs. The functional line is less involved in standing posture than any of the others under discussion in this book. They involve superficial muscles, for the most part, that are so much in use during day-to-day activities that their opportunity to stiffen or facially shorten to maintain posture is minimal. (Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists, 2e)

Adductor Longus Origin

The anterior surface of pubis at the crest of and symphysis.

Adductor Longus Insertion Point

Middle third of the medial lip of linea aspera. (Concise book of muscles)

Leg Flexibility Training Program

We are ever so familiar with exercise or training programs, but what about flexibility training programs? They can increase your range of movement, remove discomfort in the body and enhance the development of athletes.

When approaching a flexibility program the frequency depends on the DOMS (delayed onset muscle soreness or lack thereof).

Make sure you take your first session easy and listen to your body. If it hurts stop and back out of the stretch. When stretching you want to be on a scale of 1-10 around a 7. Why? If you go deeper your muscles tense up and they protect themselves. This means you will be in pain and you won’t get any results. So much for no pain no gain right?

“When stretching and ROM (range of movement) exercises are not synonymous terms. Stretching takes soft tissue structures beyond their available length. ROM exercises stay within the limits of tissue extensibility to maintain the available length of tissues.” (Science of Flexibility M.Alter)

You can do this program every day if your body is not sore from stretching the next day. If it is give it a day off to repair and rebuild. Restart the program once your body has neutralized.

Measuring Your Results

We all love to see progress, especially when you are working so hard. I have written an article on how to measure the progress of your middle split here.

I would recommend stretching at the beginning of the month and the end of the month to see your results.

11 Adductor Longus Stretches


We want to get some blood flowing to those muscles and keep the hip joint nice and warm.

  • Coming to down to the floor on all fours.
  • Keeping your knee in line with your hip lift one leg up so that the knee is in line with the hip vertically.
  • Gently pulse the leg up and down twenty times.
  • Repeat on the other side.
  • Repeat sequence four times.

11 Adductor Longus Stretches

Myofascial release of the Adductor

Exercise 1

adductor longus stretch

Now that we are warm we are going to work on breaking up you’re myofascial before going into a deeper stretch. If you want to know what breaking up your myofascial does? You can read all about it here.

  • Laying on your stomach bring one leg out to a right angle position.
  • Knee in line with the hip ankle in line with the knee.
  • Place your foam roller in the middle of your thigh.
  • Slowly begin to roll down and find added spots of tension.
  • When you find tension keep the foam roller in place.
  • Apply adequate pressure if it’s painful back off a little.
  • Let the muscle stay in this position for at least two minutes.
  • Continue to roll until you find another spot to release.

Exercise 2

adductor longus stretch
  • Kneel onto your left leg and place your right foot in front of you to assume the lunge position.
  • Slide your right foot out to the side and place both hands on the floor in front of you.
  • Try to straighten the right knee and lean your body forward while relaxing your hips.
  • Rocking the hips forward and back will  change the pull slightly to get all muscles.

Exercise 3,4,5,6,

adductor longus stretch
adductor longus stretch
adductor longus stretch
adductor longus stretch
  • To stretch both sides simultaneously sit with your legs straight out in front of you with your back straight.
  • Slowly work your legs apart as far as they will go.
  • Hold this and relax for a few seconds.
  • Now as you exhale bend forward at your hips until you feel more resistance.
  • Be sure to keep your chest up and maintain a lumbar lordosis (normal inward curvature of the lower back) 
  • Hold this for the appropriate time.
  • Most people will gain a benefit from 30 seconds.
  • Bring both hands to the right foot.
  • Place both hands on the foot or leg if possible.
  • Resist the leg into your hands for three seconds.
  • Relax the leg.
  • Repeat this action four times.
  • Then repeat sequence on the sideline and behind the leg.
  • Repeat the entire sequence on the other side of your body.

Exercise 7

adductor longus stretch
Errgh this one is a little advanced for me…
  • To stretch both sides simultaneously sit with your legs straight out in front of you with your back straight.
  • Slowly work your legs apart as far as they will go.
  • Hold this and relax for a few seconds.
  • Begin to bring your hands under the knees.
  • Lean forward while extending your arms backward away from the body.

Exercise 8

adductor longus stretch

Exercise 9

adductor longus stretch
  • Laying on the floor against the wall.
  • Bring your sit bones to meet flush with the wall.
  • Legs should be upright.
  • Gently bring the legs out to either side of the body.
  • Use your hands to apply pressure to the adductors.
  • Resist your adductors into your hands for three seconds.
  • Allow the legs to gently open.
  • Repeat four times.

Exercise 10

adductor longus stretch
  • Laying on the floor in the supine position.
  • Bring one foot upwards so that it is in line with the hip.
  • Take that leg out to the side keeping the knee straight.
  • Allow the legs to gently open.
  • Repeat four times on both sides.

Exercise 11

adductor longus stretch
  • Coming onto all fours slowly.
  • Slow your knees and lower leg to extend in a horizontal motion away from the body while keeping the ankles in line with the knees and the foot flexed.
  • After completing 3 rounds of 5 move your hips in a cat-cow position.
  • That is rounding the hips away from the body and then depressing the hips forward.

Intermediate Video Guide

Join me on the mat for a 25-minute training session on your middle splits.

What is your favorite stretch for the adductor longus? Share them in the comments below so we can add them to the list!

Adductor Stretches & Training Program Infographic

adductor longus stretch

Adductor Magnus Muscle Release

This video shows you how to release your adductor muscles using a ball. Great exercise if you have had a groin injury, or you just need to release these often tight restricted muscles.

Abductor and Adductor Strengthening Exercises

# 1 Abductor Longus & Magnus Side Leg Lifts

How To:

  • On all fours.
  • Lift the left leg up towards the sky.
  • Lower to the beginning position.
  • Continue for a minute on each side.
  • You also have the option to pulse in this dynamic exercise too.
adductor longus stretch

#2 Abductor Longus & Magnus Lateral Jumps

How To:

  • From a standing position.
  • Jump to the side as hard as you can.
  • Landing on your leading leg and the other leg crosses behind you.
  • Tap the toe of the back leg.
  • Jump back in the other direction with the other leg.
  • Crossing the back leg behind you and tapping the toe.

# 3 Abductor Longus & Magnus Resistance Band Clamshells

adductor longus stretch

How To:

  • Laying on your side.
  • With a resistance band in the middle of the thigh.
  • Legs are together at a right angle.
  • Ankles touch.
  • Keeping the ankles together.
  • Draw the top knee away from the body.
  • When coming back to the starting position make sure that it is a controlled descent.
  • Implement three rounds of sets of 20.

#4 Abductor Longus & Magnus Squats

adductor longus stretch

How To:

  • Standing up with your feet hip width apart.
  • Keeping your spine straight.
  • Bring the booty down towards the floor.
  • Think sitting in a chair.
  • Then ascend.
  • Repeat 3 rounds of 20 sets.

If you work better with video guides then you can join me on the mat with my how to get flexible legs video guide.

In happiness and health,

Jadore Vanessa

Related Articles

Video stretching guide for your middle splits

My Guide To Stretching Out The Hips For Your Front Split

Do You Really Have Your Split?

3 Amplifying Hip Adductor Exercises.

Get strong and flexible with my online flexibility classes and coaching.


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