Adductor Stretch for Releasing Tight Inner Thigh Muscles
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | Inner Thigh Stretch, Butterfly Stretch |
| Works | Inner thighs, Hips |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Both sides together |
| How often | Once or twice a day. |
| Equipment | Floor mat |
| Office visibility | Low |
The adductor stretch, also called the inner thigh or butterfly stretch, is a seated movement done on the floor. It involves sitting with the soles of your feet together, allowing your knees to fall out to the sides.
This stretch can feel good for people who sit for long periods. It targets muscles that can feel tight from remaining in a standard seated posture for hours at a time.
What the adductor stretch works
The adductor stretch targets the muscles along your inner thighs. It also works on the hip area. The main purpose is to gently lengthen these muscles.
How to do it
Starting position: Sit on the floor with your back straight. Bring the soles of your feet together and let your knees fall out to the sides.
- Hold onto your ankles or feet.
- Keep your spine long and avoid rounding your back.
- Allow your knees to relax towards the floor with gravity.
- To deepen the stretch, hinge forward from your hips.
- Hold the position without bouncing.
What you should feel
You should feel a gentle pulling sensation along your inner thighs and in your groin area. The stretch should not feel sharp or painful. If you feel any sharp pain, stop the movement.
Common mistakes
- Rounding your back instead of hinging at the hips.
- Forcing your knees down too aggressively.
- Bouncing during the stretch.
Make it easier or harder
- Easier: Move your feet further away from your body.
- Easier: Place pillows or yoga blocks under your knees for support.
- Easier: Office variation: Sit on the edge of a chair with feet flat on the floor and wider than your hips. Keeping your back straight, lean forward from your hips until you feel a stretch in your inner thighs.
- Harder: Bring your heels closer to your body.
Fitting it into a desk day
Because this stretch is done on the floor, it has low visibility and is best for a dedicated break away from your desk. A modified version can be done discreetly while sitting in your chair anytime you feel tight.
Quick questions
How long should I hold the adductor stretch?
Hold the stretch for fifteen to thirty seconds without bouncing. You can repeat it two to four times.
What if I can’t get my knees to the floor?
Do not force your knees down. You can make the stretch easier by placing pillows under your knees for support or by moving your feet further from your body.
Is there a way to do this stretch at my desk?
Yes, sit on the edge of your chair with your feet flat and wider than your hips. Keep your back straight and lean forward until you feel a stretch in your inner thighs.
When to see a doctor or physio
Pay attention to what you feel during any stretch. Stop immediately and consult a doctor or physical therapist if you experience certain symptoms.
- Sharp, shooting, or radiating pain in your hips, groin, or back.
- Numbness or tingling in your legs.
Skip it or ask first if:
- You have a groin, hip, or knee injury.
- You have had surgery in the hip or knee area.
- If performing the stretch causes pain.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.