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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16 min IntermediateHip Opener Flow
A 16-move hip rotation flow — 90/90 switches, frog pose, and lizard pose targeting internal and external hip range.
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10 min BeginnerSeated Hip Routine
An 11-move floor-based hip opener — 90/90, butterfly, and happy baby for tight hips when space is limited.
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11 min IntermediatePre-Workout Mobility: Hips
An 11-move hip primer — leg swings, 90/90 switches, and lateral lunge opening hip capsules before squats and lunges.
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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.
Ways to work this area
Mobility
Controlled repetitions move the adductors (inner thigh) through a comfortable range without forcing the end position.
Control
Slower drills build awareness and steadiness around the adductors (inner thigh) and nearby joints.
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
Happy Baby
Hip Circles
Hurdler
Kneeling Hip Circles
Kneeling Hip Hinge
Lateral Leg Swing
Lateral Leg Swings
Lateral Lunge
Lateral Lunge Hold
Leaning 90/90
Pancake Stretch
Seated Straddle
Side Lunge
Side Lunge Hold
Squat Stretch
Standing Frog
Standing Hip Openers
Sumo Squat Hold
Routines for Adductors (Inner Thigh)
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.
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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.
