Thigh Stretches that Focus on Groin Flexibility

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Groin and Inner Thigh Muscle Stretches

Inner Thighs Deserve Flexibility
Inner Thighs Deserve Flexibility. Sciencepic

The adductor muscle group, more commonly referred to as the groin, is  a set of 5 muscles that brings your leg in towards the center of your body. With most of the adductors, one end of the muscle is attached to the pubic bone; the other attaches on or near the thigh, or femur, bone.

There are two exceptions. They are: 

  • The hamstring part of the adductor magnus starts at the sitting bone. The more technical name for the sitting bone is the ischial tuberosity.
  • The gracilis muscle attaches onto the inner surface of the top of your tibia, or lower leg, bone.

Also known as the inner thigh muscles, the adductors work in opposition to the abductors which are located on the outside of the hip. The job of the abductors is opposite to that of the adductors — to take the lower extremity away from the body's midline.

Together the abductor and adductor muscle groups play a big role in pelvic positioning, which in turn can affect the alignment of your spine

Because of this, one way to positively influence the flexibility of your low back is to release both inner and outer thigh muscles. This article focuses on inner thigh stretches.

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Seated Inner Thigh Stretch

Easy inner thigh stretch.
Easy inner thigh stretch. Ameliafox

The most obvious way to release tension from your inner thigh muscles is to stretch, of course. Here is a beginner move that may help open your hips and increase adductor flexibility.

Sit on the floor, or if need be your bed. The floor is better because it is a harder surface, which may help you avoid excess muscle contraction.

Place the soles of your feet together and let your knees drop out to the side.

Stay in this position for about 5 seconds. Be sure to keep breathing!

Extend your legs out straight to give your adductors a break.

Repeat between 3 to 5 times.

When you first start you may find your knees don't go down very far. That's okay — work with what you have.  

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Seated Adductor Stretch

Basic inner thigh groin stretch.
Basic inner thigh groin stretch. rognar

Here's another inner thigh stretch that is also done while seated.

This time, extend your legs out to the side, making a wide a "V" shape. To avoid joint strain, don't overdo this position. The key here is to work in a safe zone that gives you some stretch challenge but where you also feel like you can manage without excessive discomfort.

In other words, don't go to the point where your back, hip or sacroiliac joint feel like they are being pulled out of alignment. You'll improve and get more range if you practice this regularly, so it's okay to take it easy at first.

For some people, simply sitting like this is enough to produce an inner thigh stretch.  

But if you need more stretch, keeping your back straight, lean towards the floor from your hip joints. Again, go only as far as you can without pain or discomfort. Stay there for about 5-10 seconds; remember to breathe!  

Keep your back straight when you come up and if you need, use your hands to push against the floor for leverage.

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Groin Muscle Flexibility - Be Strategic

Strengthen outer thighs to release groin.
Strengthen outer thighs to release groin. lisafx

It can pay to be strategic when going for inner thigh flexibility.

Along with the previous two stretches, consider strengthening the opposing muscle group, which are, again, the abductors.

Strong outer thigh muscles help support and carry the weight of your pelvis and spine, which in turn may relieve the inner thighs from some of this responsibility.

One basic abductor strengthener is to lie on your side, prop yourself up onto your forearm and lift and lower your top leg up slowly. Repeat about 10-15 times for one or two sets. You can do this every other day.

Don't for get to stretch your outer thigh muscles when you're done with this one!

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Inner Thigh Flexibility Tips

Choose activities that elongate your groin muscles.
Choose activities that elongate your groin muscles. vfoto

Another inner thigh flexibility strategy is to choose activities in which you use your body, particularly your lower extremities, in lengthening ways. For example, the martial artist shown above is likely getting an excellent stretch in his adductors while at the same time contracting and using these muscles. This may be because his lower extremity is extending out while he is bearing weight on it.

Similar activities include yoga, Pilates, dance, tai chi, other types of martial arts.

While the focus of this article has been limited inner thigh stretches, remember to address the other hip muscles, as well. If you sit a lot during your day, releasing your quadriceps muscles is key.

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