Stretching · Level 1
Adductor stretch (butterfly)
Seated with soles together, let your knees fall out to the sides.
- Suggested dose
- 1 × 40 s · 5s rest
- Equipment
- No equipment · or · Mat
- Works
- Adductors
- Pattern
- Mobility
How to do it
- Seated, bring the soles of your feet together.
- Hold your ankles and let your knees drop.
- Lean slightly forward with a long back.
Key points
- Long back
- Without pressing hard on your knees
Common mistakes
- Hunching your back
Why it helps your tennis
Flexible adductors for wide lateral stances and slides.
Source: Complete Conditioning for Tennis, ch. 5 (seated groin stretch)
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.