Adductor Stretches for Inner Thighs and Groin

Frog, butterfly, wide-leg, and rock-back stretches for inner-thigh mobility.

Adductors support hip control and squat depth. Supported inner-thigh positions help build range without forcing the groin.

Stretches

Best adductors stretches

Bring soles of the feet together and fold forward with a rounded, relaxed spine.

Extend one leg to the side and rock hips back until the inner thigh stretches.

Widen the knees, support yourself on forearms, and shift hips back gently.

Sink into a comfortable squat and use elbows or a block for support.

Step into a wide lunge with both hands inside the front foot.

Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.

Routines

A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.

Slow stretches and longer holds to downshift the nervous system before bed.

A deeper hip routine for glutes, adductors, hip flexors, and rotation.

Frog stretch, half-kneeling adductor rock, butterfly forward fold, and wide-leg forward fold are good options.

No. Use padding and smaller ranges if the groin feels guarded.