PILATES MOTION ATLAS

Seated Adductor Stretch | Self-stretch in 3D

Seated Adductor Stretch: seated (chair), adductors. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Seated Adductor Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Adductors

A self-stretch for the adductors. Support your body and stay within a comfortable range.

Starting position

Sit towards the front of a chair with your feet wide apart. Place both hands on your inner thighs.

Movement phases

1. Open the legs

Keep the soles of both feet on the floor and point the toes in the same direction as the knees.

2. Lean forwards

Keeping your back long, lean your upper body forwards from the hips.

3. Hold the stretch

Stop where you feel a gentle stretch in the inner thighs.

4. Sit back up

Bring your upper body upright and return to the starting position.

What to check yourself

Check that the knees are not falling inwards and that you are not pushing hard on the knees with your hands.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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