Best Inner Thigh Stretches for Flexibility

Sitting behind a desk for hours at a time and doing it on a regular basis isn’t healthy. One of the negative effects of doing is your inner thighs get tight. This can cause discomfort, tightness or even pain for some. If you need a way to loosen these muscles, we’ve got the best inner thigh stretches for flexibility below.

Best Inner Thigh Stretches

1. Butterfly Stretch

This is similar to something we’ve all done as children. Some people refer to it at sitting “Indian style” while others call it “Turkish style”. Whatever it’s called it similar to the lotus position in yoga. But, with a slight twist to give your adductors a better stretch.

This simple stretch is perfect for after a long walk or run. It will leave your inner thigh muscles as well as hips feeling relaxed and lengthened.

How to Perform the Butterfly Stretch

  • Sit on the floor and bring your feet together with your knees bent outwards.
  • Contract your thigh muscles to press your knees downwards to the floor.
  • Maintain a straight back and keep a steady breath while your adductors get a good stretch.
  • Hold the position for 30-60 seconds.

2. Side Lunge Stretch

This great stretch is ideal for after your workouts. Or, you can also use it for warming up. It is convenient because you can do it standing up. As such, this means it can be done anywhere!

How to Perform the Side Lunge Stretch

  • Stand tall with feet wide apart. Your legs will form an inverted V-shape with your toes facing forward.
  • Bend your right knee and keep your left one still.
  • Lunge down towards your right side.
  • Hold the bottom position for 30 seconds. This will give your left inner thigh a nice stretch.
  • Repeat on opposite side.

3. Plie Stretch

Channel your inner ballerina with this dainty stretch. Don’t be fooled, however, as this move will really work your inner thigh muscles and have you feeling loose and lengthened.

How to Perform the Plie Stretch

  • Stand tall and point your feet out in a “V” shape.
  • Keep your knees straight and bring arms out in front of your body so that they are parallel to the floor.
  • Bend at the hips and reach for the ground with your hands.
  • While in this stretched out position, slightly bend your knees. Then straighten them.
  • Bend and straighten your knees for 5 times.
  • Now twist your right foot towards your right side while rotating your body (and hands) with it.
  • Lift your toes to the ceiling. This will intensify the adductor stretch on the other leg.
  • For an even deeper stretch, push your hips slightly to your left side.
  • Return to the center.
  • Do the same for the other side.

4. Wall Straddle

This stretch may feel a little odd while you’re doing it. But, it will give you a deep inner thigh stretch that will leave your muscles satisfied.

How to Perform Wall Straddles

  • Lie down flat on your back with your butt as close as you can to a wall.
  • Extend your legs up the wall with slightly bent knees. Press your butt up against the wall.
  • Move your feet apart down the wall towards the sides. This will create a straddle position.
  • Relax and let your body enjoy the inner thigh stretch.
  • Hold the stretch for 30-60 seconds.

5. Standing Inner Thigh Stretch

Stretch those inner thigh muscles with this beginner’s stretch. It’s similar to the side lunge stretch. But, with a twist to increase the range of motion.

The standing inner thigh stretch is a simple movement your can do anywhere including the office or at a park. It is also something your can do after a workout on leg days.

How to Perform the Standing Inner Thigh Stretch

  • Stand with your feet slightly wider than shoulder-width apart.
  • Your feet should be pointed forward. Keep your hands on your hips.
  • Lean your weight on the left leg while maintaining a straight right leg.
  • As you lower yourself down on your left leg, you’ll feel a stretch in your right inner thigh.
  • Hold this position for 30-60 seconds.
  • Repeat on opposite side.

6. Inner Thigh Stretch (Intermediate Stretch)

Don’t be intimidated by the looks of this stretch! It is modifiable to fit all levels of flexibility. Plus, it will reach and relax those inner thigh muscles.

How to Perform the Seated Inner Thigh Stretch

  • Sit on the floor with a straight back.
  • Bring your feet together by bending your knees inwards.
  • Place your hands on your toes.
  • Using your hands as leverage, slowly lean forward slightly. Make sure to maintain a straight back throughout.
  • Once you’ve gotten a bit of a stretch, reaching forward with your palms. Place them flat on the floor in front of you and slowly walk then forward as far as you can.
  • Slightly curve your back and bend head down while still pressing thighs down.

7. Pancake Stretch

If you’ve watch Olympic gymnastics on TV, you’ve probably seen some of the competitors doing this stretch during their warm ups.

This is a slow gradual stretch that will open up your hips while giving your inner thighs and lower back a good stretch.

You’ll feel flat as a pancake with this stretch. But it will feel amazing! It will give you a deep stretch in your adductor muscles.

How to Perform the Pancake Stretch

  • Sit on the floor with legs open wide. Open them as wide as you comfortably can.
  • Slowly bend forward towards the floor. Go as far as you are able to.
  • Then extend your arms over your head.
  • It is okay to use your hands for support as you lower yourself down.
  • Keep your back straight.
  • Hold the stretch for 30 seconds
  • Slowly walk your hands back up to sit up straight again.

8. Knee Down Stretch

This easy inner thigh stretch will leave you feeling relaxed and stretched out. Do this stretch while you are watching TV or before going to sleep.

How to Perform the Knee Down Stretch

  • Lie flat on your back.
  • Bend your knees so that they point towards the ceiling.
  • Lay your arms down on your sides.
  • Slowly lower your right leg down to the side. Go as far as you can comfortably. You should feel a stretch in your thigh muscle.
  • You can also squeeze your thigh and glute muscles as you go.
  • Bring your knee back into the middle.
  • Repeat the motion 8 to 10 times.
  • Do the same on the opposite leg.