Inner Thigh Stretch

The inner thigh stretch is an excellent way to stretch the adductor muscles that sit on the inside of the thighs. This stretch helps improve flexibility in the hips and groin, reduce muscle tension and prevent injuries. It is useful for anyone who wants to loosen up stiff hips, especially after activities such as running or long periods of sedentary work.

Correct execution and technique

How to perform an effective inner thigh stretch:

  1. Stand wide with your feet wider than hip-width apart, and keep your back straight.
  2. Slowly bend one knee while transferring your weight to that side, keeping the opposite leg straight.
  3. Feel the stretch on the inside of the straight leg, while keeping your upper body upright.
  4. Hold this position for 20-30 seconds, then switch sides.

Common errors

To get the most out of your stretch, avoid these mistakes:

  • Lean forward upper body: Keep your back straight and your chest raised to avoid strain on your lower back.
  • Narrow leg position: If the feet are too close together, the stretch will not be as effective. Ensure a wide enough stance.
  • Quick movement: Move slowly in and out of the stretch to reduce the risk of injury.

Modifications and variants

If you have limited flexibility or want a more customized variation, try the following:

  • Seated Butterfly Stretch: Sit on the floor, bring your feet together in front of you, and let your knees fall out to the side for a less intense but still effective stretch.
  • Wall support: Perform the stretch with your back against a wall for extra support and balance.

Video demonstrations

Here are two videos showing different ways to perform the inner thigh stretch:

Number of repetitions and sets

Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times. This can be performed daily or as part of your warm-up or cool-down routine.

Breathing technique

Correct breathing technique helps to improve the stretch:

  • Before entering the stretch, take a deep breath and pull your shoulders back slightly.
  • Exhale as you move into the stretch, letting your breath help you relax your muscles.
  • Maintain an even breath throughout the stretch for optimal relaxation.
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