How many reps of the seated straddle adductor lift-off should you do when you are new to the exercise?

Two sets of six to eight lift-offs, holding each for two to three seconds, is a solid starting dose. Build toward a five-second hold before adding more reps, since a longer quality hold beats a higher rep count here.

How do I regress or progress the seated straddle adductor lift-off?

If lifting both heels together is too much, narrow the straddle a few inches or work one leg at a time, sliding the other leg in for support. To progress, widen the straddle slightly, extend the hold, or press lightly on your own thighs for added resistance to lift against.

What does the seated straddle adductor lift-off train, and when should I avoid it?

It builds active strength in the inner thighs at their longest length, protecting the groin during wide squats, lunges, and lateral sports movement. It's a smart addition for anyone working toward a deeper straddle, but skip it during an acute groin strain, since loading the adductors at end range is exactly what an irritated groin doesn't need yet.

Intermediate

Seated Straddle Adductor Lift-Off

A wide straddle puts the adductors at end range, where they are typically weakest. Lifting the heels off the floor makes the hip flexors work at end range while the long adductor fibers hold the legs wide, which both protects the groin and unlocks a deeper, more controllable straddle. Coaches use this to bulletproof the inner thigh for wide squats, splits, and lateral athletics.

Equipment: Body Weight
Body part: Thighs
Type: Strength, Stretching
Browse by muscle: Adductor Longus, Adductor Magnus
Browse by movement: Hip Adduction

How to do it

1
Sit tall with your legs spread as wide as you can comfortably control, feet pointing up.
2
Place your hands lightly on the floor in front for balance, not for support.
3
Draw the sit bones down and lengthen the spine to set a tall posture.
4
Actively lift both heels a few inches off the floor from the hips, keeping the legs as wide as they started.
5
Hold the hover for two to five seconds, resisting the urge to lean back.
6
Lower with control and repeat, keeping the knees pointing upward throughout.

Tips

Keep the toes and kneecaps facing the ceiling so the load stays on the adductors.
Do not widen past a range you can lift from; controllable width beats maximal width.
Sit tall; rounding back shifts the work away from the inner thighs.

Variations

Common mistakes

Pressing down hard through the hands to boost the heels off the floor lets the arms do the lifting the hips are supposed to own.
The torso rocks backward the instant the heels rise, trading inner-thigh tension for a reclined ab hold.
One heel lifts higher than the other because the stronger adductor takes over, letting the weaker side coast through the set.
Kicking the heels up fast instead of lifting them slowly skips the sustained contraction the drill is supposed to build.

Frequently asked

How many reps of the seated straddle adductor lift-off should you do when you are new to the exercise?: Two sets of six to eight lift-offs, holding each for two to three seconds, is a solid starting dose. Build toward a five-second hold before adding more reps, since a longer quality hold beats a higher rep count here.
How do I regress or progress the seated straddle adductor lift-off?: If lifting both heels together is too much, narrow the straddle a few inches or work one leg at a time, sliding the other leg in for support. To progress, widen the straddle slightly, extend the hold, or press lightly on your own thighs for added resistance to lift against.
What does the seated straddle adductor lift-off train, and when should I avoid it?: It builds active strength in the inner thighs at their longest length, protecting the groin during wide squats, lunges, and lateral sports movement. It's a smart addition for anyone working toward a deeper straddle, but skip it during an acute groin strain, since loading the adductors at end range is exactly what an irritated groin doesn't need yet.

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