Lying Adductor Stretch (Supine Inner Thigh Stretch)
The lying adductor stretch is a supine bodyweight exercise that stretches the inner thigh muscles by allowing the knees to fall outward while lying on the back. The relaxed position allows gravity to provide a gentle, sustained adductor stretch.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Allow one or both knees to fall outward toward the floor.
- Rest in the open position and breathe steadily.
- Hold for 30–60 seconds.
- Slowly bring the knees back together and repeat.
Form cues
- Lie flat on your back with feet flat on the floor.
- Relax your hips and let gravity pull your knees outward.
- Breathe deeply into your abdomen to encourage relaxation.
- Keep your lower back gently resting against the floor.
Breathing: Inhale slowly through your nose, and exhale completely through your mouth to help your muscles let go of tension.
Common mistakes
- Forcing the knees down - this creates unnecessary tension instead of a relaxed stretch.
- Arching the lower back - keep your spine neutral by keeping your core gently engaged.
- Holding your breath - deep breathing helps your inner thighs truly release.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 30–60 seconds, rest 30 s
Lose weight
2–3 sets × 30–60 seconds, rest 30 s
Build muscle
2 sets × 45–60 seconds, rest 45 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your groin or hips, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I don't feel much of a stretch?
That is completely normal for tight hips and inner thighs. Gravity will slowly do the work over time, so just focus on relaxing.
Can I do this stretch every day?
Yes, gentle daily stretching is generally safe and helps improve hip mobility over time.
Where should I feel the stretch?
You should feel a mild, comfortable pull along your inner thighs and groin area.