Your adductors (inner thigh muscles) are often neglected. Tight adductors limit hip abduction (spreading legs apart) and affect squat depth and lateral movement. These stretches restore inner thigh flexibility. Get personalized mobility routines: Start your 14-day free trial Why This Matters Adductors affect hip mobility in all planes. Tight inner thighs limit squat width, restrict lateral movement, and can contribute to groin strains. Balanced hip flexibility requires addressing the adductors. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 Exercise 2 JME 172 Sitting in your chair, internally rotate your legs toward each other. Be controlled with your movement and find your end range of motion. Exercise 3 JME 175 Sitting in your chair, externally rotate your knees away from each other. Rotate to find your end range of motion. Exercise 4 JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. Exercise 5 JME 114 Standing on one leg, place the foot of the other leg behind your knee. Then, rotate the elevated knee both forward and back. Tips for Success Move into adductor stretches gradually; they can be intense Both legs together (butterfly) and one at a time (side lunge) work Do not bounce into adductor stretches Adductor flexibility takes time; be patient Include lateral movements in your training to maintain flexibility How Often to Practice Practice regularly, especially if you squat or play sports with lateral movement. Include in your lower body warmup. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial