Stretches for Hip Adductors

The adductors are commonly known as the "inner thigh muscles." Adductors consist of the adductor magnus, adductor brevis, adductor longus and the gracilis. These medial muscles attach at the hip and the knee joint around the femur bone. The adductor muscles are responsible for the adduction movement, which is placing the leg toward the mid-line of the body. The gracilis muscles are responsible for the adduction movement as well as internal rotation of the leg. Stretching the inner thighs and groin provides for healthy leg movement and rotation. Stretching can be performed daily.

  1. Bilateral Hip Adductor Stretch

    • The Bilateral Hip Adductor Stretch is commonly known as the "Butterfly" stretch. This lengthens the inner thigh muscles and assists in opening the internal rotators of the hip.

      To perform the stretch, sit on the floor with an erect spine. Next, let your knees open to the side, and place the soles of your feet together. You can stay erect, or lean slightly forward with the torso toward your heel. Keep your breath fluid and deep during the stretch. Hold for 20 to 30 seconds. To release, slowly erect your spine to your original position and release your legs. Stretching can be repeated two or three times.

    Unilateral Hip Adductor Stretch

    • Unilateral Hip Adductor Stretching utilizes only one leg at a time. This stretch deeply opens the inner thigh and hip rotator muscles. A towel or a yoga strap is needed for this exercise.

      To perform the stretch, start by lying on the ground with your feet together. Next, place your right knee against the chest, and place a looped towel or strap around the ball of your right foot. On exhalation, press your right heel toward the ceiling, and hold the towel or strap in your right hand. Gently push your leg away from your body to start stretching the adductors. Make sure the left side of your body stays on the floor. Hold for 20 to 30 seconds and slowly draw your leg back to center. Repeat the same movement with your left leg. Stretching can be repeated two to three times.

    Side Lunge

    • The side lunge also effectively opens and lengthens the inner thigh muscles and part of the gluteus maximus.

      To perform the stretch, stand with your feet wider than your shoulders. Next, place your hands on your hips and start to bend your right knee forward. For a deeper stretch, hinge at your hip and place your hands on the ground. Your hands should be in alignment with your shoulders. Hold the stretch for 20 to 30 seconds. To get out of the stretch, slowly release your hands back on your hips and erect your spine. Slowly straighten your right leg.

      Repeat this same movement with your left leg. Stretching can be repeated two to three times.