Inner Thigh & Hip Flexor Stretch
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Clinical Context
The hip flexor muscles (primarily the iliopsoas) and inner thigh muscles (adductors) are among the most commonly shortened muscle groups in the modern population due to the prevalence of prolonged sitting. When the hip flexors are adaptively shortened, they create an anterior pelvic tilt that increases lumbar lordosis and compressive loading on the lumbar spine — a biomechanical chain that links hip tightness directly to low back pain.
The adductor muscles of the inner thigh, meanwhile, play an important role in hip stability and pelvic alignment. Tightness in the adductor group can limit hip abduction range, alter gait mechanics, and contribute to medial knee stress — a pattern frequently seen in patients with patellofemoral pain and hip bursitis.
This stretching routine targets both muscle groups, which is important because they often become tight together. The hip flexors and adductors share common fascial connections through the anterior hip capsule and pelvic fascia, meaning tightness in one group typically accompanies tightness in the other. Addressing both simultaneously produces better clinical outcomes than stretching either in isolation.
Step-by-Step Instructions
- Begin on a mat or soft surface. Follow the video for each stretch position.
- Move into each stretch slowly — never bounce or use momentum.
- Hold each stretch for 20–30 seconds while breathing normally.
- Feel a gentle pulling sensation in the target area but never sharp pain.
- Repeat each stretch 2–3 times per side.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
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Key Form Cues
- For hip flexor stretches: Keep your pelvis tucked under (posterior tilt) to prevent the low back from arching, which would bypass the stretch.
- For inner thigh stretches: Keep your spine tall and let the stretch come from the hips, not from rounding your back forward.
- Breathe into the stretch: Each exhale should allow you to sink a little deeper without effort.
Progression & Regression
Regression
- Use pillows under the knees for support in kneeling hip flexor stretches
- Reduce the depth of each stretch
- Perform seated stretches instead of floor-based ones
Progression
- Hold stretches for 45–60 seconds
- Add PNF (contract-relax) technique: contract the target muscle for 5 seconds, then relax and stretch deeper
- For hip flexors: add a side bend away from the stretched side for an added psoas stretch
- For adductors: progress to standing wide-stance stretches
Precautions
Safe for most patients.
- Patients with total hip replacement should confirm acceptable range of hip flexion and abduction with their surgeon before performing deep stretches.
- Those with groin or adductor strains should stretch gently and stay well within pain-free range.
- If kneeling is uncomfortable, perform hip flexor stretches from a standing lunge position instead.
- Stop if: you feel sharp pain in the hip joint itself (as opposed to a muscle stretch sensation) or if the stretch reproduces groin or thigh symptoms.
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Harvey D. Assessment of the flexibility of elite athletes using the modified Thomas test. Br J Sports Med. 1998;32(1):68-70.
Tyler TF, et al. The role of hip muscle function in the treatment of patellofemoral pain syndrome. Am J Sports Med. 2006;34(4):630-636.
National Institute on Aging. Three Types of Exercise Can Improve Your Health and Physical Ability. NIH.
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