PILATES MOTION ATLAS

Side Lunge Adductor Stretch | Self-stretch in 3D

Side Lunge Adductor Stretch: standing, 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 Side Lunge Adductor Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing · Adductors

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

Starting position

Stand with your feet wider than shoulder-width apart and place both hands on your hips. Turn the toes slightly outwards.

Movement phases

1. Set your stance

Keep the soles of both feet on the floor and line up the knees with the toes.

2. Shift to the side

Bend one knee and shift your hips to that side, keeping the other leg straight.

3. Hold the stretch

Stop where you feel a stretch in the inner thigh of the straight leg.

4. Return to centre

Press the floor with the bent leg and return to the centre.

What to check yourself

Check that the bent knee is not falling inwards and that your upper body is not leaning too far forwards.

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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