Kneeling hip adductor stretch Kneel down with your hands under your shoulders and knees under your hips. Stretch your affected leg straight out to the side. Starting with your hip directly above your grounded knee, slowly move your buttocks back towards your heel. Return to the starting position and repeat. Hold any positions where you feel a particular stretch. Here are the primary benefits of this stretch: 1. Increased Groin and Inner Thigh Flexibility Targeted Muscle Lengthening: This stretch