Adductors exercise
Hip Opener Split
Deep side lunge with the other leg straight that opens the hip and inner thigh before training.
- Primary muscleAdductors
- Also worksGlutes
- EquipmentBodyweight
- LevelIntermediate
- Adductors
- Glutes
- Bodyweight
How to do the Hip Opener Split
4 steps, in the order you do them.
- Stand with your feet together and step one foot out to the side with a long stride.
- Bend the knee on that side, lower your hips down and back, and keep the other leg straight.
- Place your hands on the floor for support and go down only as far as you can, keeping your back long.
- Hold for about 10 to 20 seconds, return to the center, and repeat on the other side.
Muscles worked
Alternatives to the Hip Opener Split
They work the adductors with other equipment, including options for training at home.
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More adductors exercises
Leg Swings Side-SideAdductors · Bodyweight
Frog StretchAdductors · Bodyweight
Cable Hip AdductionAdductors · Cable machine
Butterfly StretchAdductors · Bodyweight
Frequently asked questions
What muscles does the Hip Opener Split work?
The Hip Opener Split works mainly the adductors. It also works the glutes and the quads.