The 3 Most Effective Hip Adductor Stretches

Guides, Recovery

Each of these hip adductor stretches targets your inner thigh muscles in a slightly different way. You can perform them individually or as part of a mobility circuit.

1. Butterfly Stretch (Beginner-Friendly)

This classic stretch is a great starting point if your adductors feel particularly tight.

How to do it:

Sit on the floor with your feet together and knees bent out to the sides.
Keep your back straight and hold your feet with your hands.
Use your elbows to gently press your knees toward the floor.
Breathe deeply and avoid forcing the stretch.

Tip: Relax into the position and allow your hips to open gradually.

2. Seated Single-Leg Hip Adductor Stretch

This stretch gives you a deeper, more isolated stretch to the inner thigh.

How to do it:

Sit with one leg extended out to the side and the other leg tucked in toward your groin.
Allow the extended leg to naturally roll inward so the toes point away from the ceiling.
Lean forward from the hips until you feel a deep stretch in the inner thigh.
Hold and breathe into the position.

Tip: Adjust the angle until you find the spot that gives the most relief without pain.

3. Thread-Through Lunge Stretch

This advanced stretch improves not only adductor mobility but also overall hip flexibility.

How to do it:

Start in a deep lunge with your front foot flat and your back leg extended.
Place your inside arm (same side as the front leg) underneath your thigh and reach around to grab your front foot.
Lower your elbow toward the ground to intensify the stretch.
Keep your chest open and hips low.

Tip: If you’re new to this, use a yoga block under your elbow for support and ease into the movement.

When and How to Stretch Your Hip Adductors

Hold each stretch for 30–60 seconds
Perform 2–3 rounds as a circuit after training or during a mobility session
Breathe slowly and stay relaxed throughout
Never stretch into pain—stay within a comfortable range, especially if recovering from injury

If you’re coming back from a groin strain, it’s important to rebuild strength first before pushing into deeper stretches. Make sure to monitor your symptoms and progress gradually.

Final Thoughts

Tight hip adductors can throw off your entire movement system. Incorporating these three simple but powerful hip adductor stretches into your weekly routine can help:

Reduce groin and hip tightness
Improve mobility for squats, lunges, and running
Prevent injury in the knees and lower back
Support better posture and performance

Stretch smart, stay consistent, and give your body the space it needs to move better.

At AMR Physiotherapy, we understand that recovery doesn’t always fit neatly into busy schedules or traditional clinic visits. That’s why we’ve created a range of digital rehab plans designed to support your recovery wherever you are. Whether you’re dealing with a recent injury, ongoing pain, or post-surgical rehab, our condition-specific programs offer expert guidance, clear progression, and practical exercises you can follow at your own pace. Developed by experienced physiotherapists, each plan focuses on helping you move better, feel stronger, and regain confidence in your body, without needing to leave home. Treatment programs

If you are struggling with any MSK issue and need a consultation, you can find us in Nottingham, UK. You could give us a call on 0115 901 7867 or use our online booking system.