How to Stretch Your Adductor Magnus

A picture with instructions on how a specifically stretch the Adductor Magnus

The adductor magnus, a significant muscle in the inner thigh, plays a vital role in overall leg function and mobility. It’s responsible not only for bringing your legs together but also assists in hip flexion and rotation. Engaging in exercises that target this muscle can lead to numerous benefits.

This article will serve as a 2024 update on the latest and most effective methods to increase mobility in this vital inner thigh muscle. 

Superior Fibers (closest to pelvis)

A picture showing the body body position and technique to isolate and stretch the superior fibers of the Adductor Magnus
  1. Starting Position: While on hands and knees, spread the knees away from the body as far as possible and then spread the lower leg farther so the feet are wider than the knee. Arms are straight to support your weight. 
  2. Tuck your pelvis to flatten your lower back like a dog tucking its tail, and push your buttocks towards the sky without losing the pelvic tuck. 
  3. Keep a long spine and maintain this position for 30 seconds, 3-4 times daily.

Middle Fibers (middle of muscle)

Body position and techniques descriptive picture of how to isolate and stretch the Middle fibers of the Adductor Magnus
  1. Starting Position: While on knees and elbows, spread the knees apart maximally while supporting your upper body with your elbows. The feet are the same width of abduction as the knees. 
  2. Tuck your pelvis to flatten the lumbar spine, which is in alignment and lengthening; push your glutes towards the sky without losing the tuck of the pelvis. 
  3. Hold this position for 30 seconds, 3-4 times daily.

Inferior Fibers (closest to knee)

Picture diagraghm of how to isolate and stretch the inferior portion of the Adductor Magnus
  1. Starting Position: On the hands and knees and upper body supported by the elbows, spread the knees away from the body as much as possible. The heels should be closer to the body’s midline than the knees. 
  2. Tuck the pelvis to flatten the low back curve and push the butt towards the heels while the spin remains in an elongated position. 
  3. Hold for 30 seconds and repeat 3-4 times daily. 

Benefits of Stretching the Adductor Magnus

Enhanced Flexibility and Mobility: By incorporating inner thigh exercises into your routine, you can increase the flexibility of your adductor magnus, which helps you perform a wider range of motions more comfortably and easily.

Injury Prevention: Regularly working on the flexibility of this muscle is crucial for those involved in fitness activities and sports. It can prevent common groin injuries, ensuring that your lower body retains its strength and resilience during intense training or competition.

Improved Leg and Hip Strength: The adductor magnus works in tandem with other muscles during leg and hip movements. Stretching can help strengthen this muscle, contributing to a more stable and powerful lower body.

Supports Rehabilitation: For those recovering from lower body injuries, targeted exercises can serve as effective rehabilitation exercises, aiding in the gradual restoration of muscle function and reduction of pain.

Alleviation of Muscular Tightness: Individuals who experience tightness in their inner thighs may find relief through dedicated stretching techniques. This can alleviate discomfort not only in the adductor magnus but also in the surrounding muscle groups.

Better Posture and Back Health: Since the adductor magnus is connected to the pelvis, maintaining its flexibility can help with pelvic alignment and, consequently, better lower back health.

Supports Daily Activities: A well-stretched adductor magnus muscle can enhance your ability to perform everyday movements such as walking, squatting, and running with better stability and less strain.

Complementary to a Comprehensive Fitness Regime: Including flexibility exercises for your adductor magnus can complement your overall fitness and strengthening routine, promoting a more balanced muscle development.

Reach out to Dr. Dean (sports doctor) in California by texting (best), calling 323-354-6077, or emailing at

Our editorial practices include evidence-based practices, interventions, and recommendations. 

Ogawa T, Saeki J, Ichihashi N. The effect of hip flexion angle on muscle elongation of the hip adductor muscles during stretching. J Biomech. 2020;101:109649. doi:10.1016/j.jbiomech.2020.109649

Medically Reviewed by Dr. Justin Dean, DC on June 28th, 2024

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