How to Stretch Your Inner Thighs

Three Methods:Using Basic StretchesStretching With YogaStretch Preparation

The muscles in your thighs are important for all sorts of exercise and daily activities. Whether you're going on a run, climbing stairs, playing tennis, or just walking around, the muscles in your inner thigh are going to be heavily involved. It’s important to stretch them as much as possible to avoid injury or to release the tension if you feel your thighs getting tight. A tight groin can lead to problems with your hip flexor and hamstring along with a host of other issues.

Method 1
Using Basic Stretches

  1. Image titled Stretch Your Inner Thighs Step 1
    Reach for your toes. This very basic stretch helps loosen the back of your thighs as well as the inner section. Remember to do this with pointed toes at first and then with your toes flexed. Don’t hold your breath while you’re stretching.
  2. Image titled Stretch Your Inner Thighs Step 2
    Try the butterfly stretch. Sit on your ground as if you were going to sit cross-legged. Put both your feet together at the heels and slowly push on knees with your elbows elbows. Don't bob up and down by pushing harder with your elbows. Keep a constant pressure so that you feel a stretch and be sure not to hurt yourself. This is a great stretch for loosening the inner thigh, and it will do both sides at once, which is a huge benefit. [1]
  3. Image titled Stretch Your Inner Thighs Step 3
    Try a leg extension. Start by sitting on the floor and extending your left leg out behind you. Then fold your right knee in front of you and Lay your head as close to your right knee as possible, without touching it. Stay in that position for 30 seconds. Next, extend your right leg out behind you and fold your left leg out in front of you. Lay your head as close to your left knee as possible, without touching it. Hold that position for 30 seconds. Repeat several times. [2]
  4. Image titled Stretch Your Inner Thighs Step 4
    Straddle the wall. Place a pillow or a blanket up against your wall and then sit down as close to the wall as you can, right next to the pillow. Now lift your body over so that your butt and lower back rest on the pillow and your legs are up against the wall. You should be facing the ceiling at this point. Adjust your body until your butt touches the wall, and then spread your legs out to a comfortable position. This way, gravity will be stretching your inner thighs for you. Bring your legs together and roll over to one side to come out of the stretch. [3]

Method 2
Stretching With Yoga

  1. Image titled Stretch Your Inner Thighs Step 5
    Try the leapfrog stretch. Kneel down, place your elbows on the floor in front of you and try to spread your knees and legs as far apart as possible without injuring yourself. Make sure it doesn't cause too much pain. It should be a stretch, not a tearing feeling. If the pain starts to feel sharp at any time, stop. Sometimes called the ‘Frogger Pose’ this stretch isn’t too difficult to hold so you can stay in it for a longer period of time. [4]
  2. Image titled Stretch Your Inner Thighs Step 6
    Strike a wide-legged forward bend ‘E’. Also called Prasarita Padottanasana, this stretch is great for your hips, hamstrings, and inner thighs. Start in the same position as the leapfrog pose. Then widen your stance slightly and place your hands flat on the ground below you shoulders. Move your feet further apart, keeping your weight on your hands. Your weight will start to shift lower and you will be able to prop yourself up on your forearms, and then soon your chest. Rest your cheek on the ground and feel the stretch. [5]
  3. Image titled Stretch Your Inner Thighs Step 7
    Try the windshield wiper exercise. Lie flat on your back with your legs straight out in front of you. Now, lift your legs up perpendicularly from the ground while keeping your knees as straight as you can. Keeping your core tight, rotate your legs to the left, and then back to the middle, then to the right. Stay slow and controlled in your movements. Continue this for five repetitions or more. This stretch will loosen your inner thighs and help boost flexibility in your groin region also. [6]
  4. Image titled Stretch Your Inner Thighs Step 8
    Try the lying groin stretch. Lay flat on your back again and press the soles of your feet together. This stretch will basically be like the normal butterfly pose except you will be lying on your back instead of sitting up. Press your knees to open your legs up, moving your knees away from each other and as close to the floor as possible on either side. This relaxing pose will help loosen your inner thigh. [7]

Method 3
Stretch Preparation

  1. Image titled Stretch Your Inner Thighs Step 9
    Wear comfortable shorts and/or fabric pants. Be able to freely move your body, stretching is next to impossible if you’re wearing jeans or some other restrictive material. If you’re alone you can go ahead and do it in your underwear, just wear something that doesn’t restrict the mobility of your hips and legs.
  2. Image titled Stretch Your Inner Thighs Step 10
    Use shoes or go barefoot. Being only in socks can make you slip and pull a muscle. Especially when you’re pressing both feet against each other or trying to hold a certain stance while standing up, it’s better to have sturdy footing. Lose the socks.
  3. Image titled Stretch Your Inner Thighs Step 11
    Commit some time to stretching. Don’t expect to fix everything in two minutes. Commit at least 15-20 minutes to doing a variety of stretches, and try to keep that up every day.
  4. Image titled Stretch Your Inner Thighs Step 12
    Don’t stretch first thing in the morning. Especially if you have a lower back injury, this can exacerbate the problem if you don’t give your body time to warm up a little bit. Wait at least an hour after waking up before you start. [8]


  • Listen to music while you stretch and try to hold them for half a song, a full song or more. The longer you stay in the stretch, the more good it does for you!
  • Stretching a little while after exercise is a great way to keep your muscles loose and limber. Some also like stretching before exercise, but stretching after keeps your muscles from tightening up.
  • If you stretch too much you can put your muscle into spasm. Try to know your limits and don’t push your body too far.
  • Stretching once isn’t going to fix everything. Remember, it took more than one day for your muscle to get tight and it will take more than one day for it to be loose again. Stick with it.
  • Make sure to be warmed up before stretching, or you might pull a muscle.
  • Join a yoga class. If you don’t like stretching on your own or have troubles keeping up with, joining a yoga class and doing it with other people could be a great way to start a routine.
  • Don't fall asleep while stretching. It really hurts when you get up!

Article Info

Categories: Warm Ups Stretching and Flexibility