Wellness Warrior

Adductor Stretches To Help You Loosen Up.

Are you tired of feeling tightness in your inner thighs? Do you want to improve your flexibility and mobility? Adductor stretches might be just what you need. These stretches target the muscles responsible for pulling your legs together and can help alleviate discomfort and increase your range of motion.

Whether you’re an athlete looking to enhance your performance or someone seeking relief from everyday stiffness, here are the most effective adductor stretches I’ve ever used to loosen up.

Adductor Stretches

What are adductor muscles and how do you know if they are stiff?

Adductor muscles, often overlooked but crucial to our lower body’s functionality, are a group of muscles located on the inner thighs. These muscles, primarily consisting of the adductor longus, adductor brevis, and adductor magnus, play a pivotal role in stabilizing the hips and facilitating leg movements.

When adductor muscles become stiff or tight, you may experience several telltale signs. One common indicator is a limited range of motion in your legs, making it challenging to perform activities that require lateral leg movement.

You may also feel discomfort or pain along the inner thigh region, especially when stretching or during physical activity. Stiff adductors can contribute to poor posture and even hip misalignment, which can lead to further discomfort and potential injuries.

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7 Adductor Stretches To Help You Loosen Up.

Here are a few adductor stretches I love doing whenever I feel my thighs tighten up. Make sure to listen to your body when you are stretching. Remember, take it easy and don’t push too hard.

1. Butterfly Stretch.

The butterfly stretch targets the inner thighs, helping to improve their flexibility.

How to do it: Sit on the floor with your feet together and knees bent outward. Hold your feet with your hands and gently press your knees toward the floor, feeling the stretch in your inner thighs.

Hold for 20-30 seconds, and repeat 2-3 times.

2. Seated Straddle Stretch.

This stretch opens up your inner thighs and improves overall leg flexibility.

How to do it: Sit with your legs extended wide apart. Hinge at your hips and reach forward, keeping your back straight. Hold onto your ankles, shins, or feet, depending on your flexibility.

Hold the stretch for 20-30 seconds and repeat as needed.

3. Lunging Adductor Stretch.

It targets the inner thigh of the extended leg, enhancing flexibility and range of motion.

How to do it: Begin in a lunge position with one foot forward and the other extended straight behind you. Shift your weight over the forward leg while keeping your back leg straight. Feel the stretch in the inner thigh of the extended leg.

Hold for 20-30 seconds on each side and repeat 2-3 times.

Lunge Stretch

4. Wide-Legged Forward Bend.

This movemnet stretches the inner thighs and hamstrings while promoting overall lower body flexibility.

How to do it: Stand with your feet wide apart and toes pointing forward. Hinge at your hips and reach your hands toward the floor. Keep your back straight and your knees slightly bent.

Hold for 20-30 seconds and repeat as needed.

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5. Pigeon Pose.

Pigeon pose is a deep stretch that targets the inner thigh and hip of the front leg.

How to do it: Begin in a tabletop position, then bring one knee forward and place it behind your wrist. Extend the other leg straight back and lower your hips toward the ground. Feel the stretch in the inner thigh and hip of the front leg.

Hold for 20-30 seconds on each side and repeat 2-3 times.

6. Frog Stretch.

The frog stretch is an intense stretch that targets the inner thighs and groins.

How to do it: Start in a kneeling position and slowly widen your knees until your shins are parallel to each other. Slide your feet apart, and allow your hips to sink toward the floor.

Hold for 20-30 seconds and repeat as needed.

Credits: Ekhart Yoga

7. Wall Adductor Stretch.

This stretch is gentle and helps release tension in the inner thighs. This is one of my favorite adductor stretches and can be quite relaxing too!

How to do it: Lie on your back with your hips close to a wall. Extend your legs up the wall and allow them to fall open, forming a “V” shape. Feel the stretch in your inner thighs.

Hold for 20-30 seconds, repeating 2-3 times.

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What are the benefits of doing adductor stretches?

  1. Improved Flexibility: Regularly stretching your adductors can significantly increase your flexibility, allowing you to move more freely in daily activities and sports.
  2. Reduced Risk of Injury: Flexible adductors contribute to better overall leg stability, reducing the risk of strains and injuries during physical activities.
  3. Pain Relief: These stretches can alleviate inner thigh discomfort, hip pain, and even lower back pain caused by tight adductor muscles.
  4. Enhanced Athletic Performance: Athletes can benefit from improved range of motion in their legs, which can lead to better performance in activities such as running, cycling, and weightlifting.


Adding adductor stretches into your daily routine can make a significant difference in your flexibility, mobility, and overall well-being. These stretches can help you loosen up and lead a more comfortable, active life.

Remember to perform these stretches regularly and gradually increase your flexibility to experience the best results.

Happy Stretching,

Your Wellness Warrior!

5 thoughts on “Adductor Stretches To Help You Loosen Up.”

  1. I’m an avid runner and climber and love this guide! So many of these are my favorite stretches (looking at you froggy) and there are a few I haven’t tried. My adductors are always super tight so I’m excited to give these a try!

  2. Pingback: Dynamic vs Static Stretching - Know Your Stretches.

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