Inner thigh stretches (adductors)
Stretches for the inner thigh. Choose by position: sitting with the soles of the feet together, shifting to the side, or folding forwards with the legs wide.
How to choose
- Rather than pressing your knees down hard with your hands, let them open naturally under their own weight. This is easier to hold comfortably for longer.
- In side-shifting stretches, stay within the range where the knee and toes of the stretching leg keep pointing the same way.
Self-stretches8 lessons
Seated Butterfly Stretch
Adductors
- Floor / on your back
- Self
Side Lunge Adductor Stretch
Adductors
- Standing
- Self
Seated Adductor Stretch
Adductors
- Chair
- Self
Adductor Rock Back
Inner thigh
- All fours
- Dynamic
Frog Rock Back
Inner thighs and hips
- All fours
- Dynamic
Deep Squat Hold
Hips, inner thighs and ankles
- Standing
- Self
Happy Baby
Inner thighs, hips and glutes
- Floor / on your back
- Self
Seated Straddle Fold
Inner thighs and backs of the thighs
- Floor / on your back
- Self
Assisted stretches (for trainers)4 lessons
Stretches in which the trainer supports the other person’s body.
Bent-Knee Adductor Stretch
Adductors and hip abduction
- Floor / on your back
- Assisted
Straight-Knee Adductor Stretch
Adductor longus and gracilis region
- Floor / on your back
- Assisted
Bilateral Groin Stretch
Adductors (left–right comparison)
- Floor / on your back
- Assisted
Adductor PNF Stretch
Adductors
- Floor / on your back
- Assisted · PNF
Caution
Stop if you feel sharp pain where the leg meets the body. If you are pregnant, keep the range of opening modest. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.