Lower body
Open the inner thigh and groin.
The adductors run down the inside of the thigh and pull the legs toward each other, steadying the hips whenever you change direction, squat wide or stride. Tight inner thighs can limit how open the hips feel.
Butterfly, frog and 90-90 shapes give the groin room to open, so wide movements feel supported rather than pinched.
Start here
A short, guided starting point for Adductors (Inner Thigh) — begin gently and stay within a comfortable range.
seated open
Reclined Butterfly
lying release
Frog Pose
deeper open
Folded Butterfly
forward fold
90/90
rotational
Lizard Pose
groin lunge
Guided routines to start with
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18 min IntermediateHip Opener Flow
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 12.
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12 min BeginnerSeated Hip Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 14.
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11 min IntermediatePre-Workout Mobility: Hips
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 2.
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About the Adductors (Inner Thigh)
The adductors are a group of muscles along the inner thigh, running from the pelvis down toward the knee, with the long, sweeping gracilis among them.
They draw the leg inward and help stabilise the pelvis, so their length affects how wide and controlled the hips can move.
They work alongside the hip flexors and glutes, which is why inner-thigh openers pair naturally with broader hip mobility.
When people reach for this
Tight groin after sport
Butterfly and frog shapes ease the inner thighs after cutting, kicking or wide movement.
FootballStiff hips from sitting
Gentle inner-thigh openers restore width the hips lose during long spells sitting.
Hip ComfortExercises for Adductors (Inner Thigh)
90/90 Hip Switch
90/90 Hip Switch (No Hands)
90/90 Hip Switch Extension
Adductor Dips
Adductor Rocks
Double Pigeon
Hip Bridges
Hip Circles
Hurdler
Kneeling Hip Circles
Kneeling Hip Hinge
Lateral Leg Swing
Leaning 90/90
Pigeon
Reverse Butterfly
Seated Straddle
Standing Frog
Standing Hip Openers
Wide Leg Bend
Routines for Adductors (Inner Thigh)
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9 min AdvancedCool-Down: Hip Flexor Unwind
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 7.
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16 min IntermediateGlute & Hip Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 13.
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12 min IntermediateHip Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 11.
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18 min Intermediate
Hip Opener Flow
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 12.
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10 min IntermediatePost-Workout Stretch: Hips & Hamstrings
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 4.
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11 min IntermediatePost-Workout Stretch: Lower Body
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 2.
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11 min Intermediate
Pre-Workout Mobility: Hips
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 2.
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- +6
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7 min IntermediateQuick Hip Opener
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 4.
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12 min Beginner
Seated Hip Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 14.
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- +6
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8 min IntermediateThe Glute Primer
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 11.
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13 min IntermediateUnlock Hip Flexors
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 15.
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11 min AdvancedWarm-Up: Cycling Mobility
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 7.
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How Flexor personalises this
Flexor balances inner-thigh openers with the rest of your hip mobility so the groin opens evenly, adjusting to the movement you log.
See daily recommendationsExplore related pages
Move comfortably
- Ease into butterfly and frog gradually — the inner thigh prefers a slow, gentle open.
- Keep the stretch broad through the groin rather than sharp near the knee.
This is general fitness guidance, not medical advice or treatment. Move within a comfortable range, and speak to a qualified professional about pain that persists or worsens.
Read the full wellness disclaimerWritten by Flexor editorial Last reviewed July 2026
Common questions
How do I stretch my inner thighs?
Sit tall in a butterfly with the soles together and let the knees ease down, or take a wide frog position on the floor. Move slowly and stay within a comfortable range as the groin opens.
Why do my adductors feel tight?
Long spells sitting and sports with lots of cutting or kicking both keep the inner thighs working in a shortened range. Regular gentle openers help restore their length.
What is the 90-90 stretch good for?
The 90-90 position works rotation at the hip and reaches the inner thigh and glute together, making it a useful all-round hip opener alongside butterfly and frog shapes.
Are adductor stretches useful before sport?
Gentle, moving inner-thigh work can be a helpful part of a warm-up before sports with wide movement. Save the longer holds for afterwards when the muscles are warm.
