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Stretches

Inner thigh and groin stretches

Groin and inner thigh stretches: butterfly, frog, wide-legged folds and side lunges. Ease in; the adductors respond to patience, not bouncing.

40 moves30 with 3D demosBeginner 17Intermediate 16Advanced 7

Beginner inner thigh and groin stretches 17

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure3D demoBound angle pose (Baddha Konasana)Beginner · No equipmentEasy pose (Sukhasana) demonstrated on the 3D figure3D demoEasy pose (Sukhasana)Beginner · No equipmentGate Pose (Parighasana) demonstrated on the 3D figure3D demoGate Pose (Parighasana)Beginner · No equipmentGoddess pose (Utkata Konasana) demonstrated on the 3D figure3D demoGoddess pose (Utkata Konasana)Beginner · No equipmentHappy Baby (Ananda Balasana) demonstrated on the 3D figure3D demoHappy Baby (Ananda Balasana)Beginner · No equipmentHead-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipmentLow lunge (Anjaneyasana) demonstrated on the 3D figure3D demoLow lunge (Anjaneyasana)Beginner · No equipmentReclining Bound Angle (Supta Baddha Konasana) demonstrated on the 3D figure3D demoReclining Bound Angle (Supta Baddha Konasana)Beginner · No equipmentTree pose (Vrksasana) demonstrated on the 3D figure3D demoTree pose (Vrksasana)Beginner · No equipmentWide-legged standing forward fold (Prasarita Padottanasana) demonstrated on the 3D figure3D demoWide-legged standing forward fold (Prasarita Padottanasana)Beginner · No equipmentChair Leg Extended Stretch demonstrated on the 3D figure3D demoChair Leg Extended StretchBeginner · Other / check instructionsHip Circles (prone) demonstrated on the 3D figure3D demoHip Circles (prone)Beginner · No equipment

Intermediate inner thigh and groin stretches 16

90/90 hip lift-off demonstrated on the 3D figure3D demo90/90 hip lift-offIntermediate · No equipmentDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipmentFrog rock demonstrated on the 3D figure3D demoFrog rockIntermediate · No equipmentHumble warrior (Baddha Virabhadrasana) demonstrated on the 3D figure3D demoHumble warrior (Baddha Virabhadrasana)Intermediate · No equipmentLizard Pose (Utthan Pristhasana) demonstrated on the 3D figure3D demoLizard Pose (Utthan Pristhasana)Intermediate · No equipmentPancake good morning demonstrated on the 3D figure3D demoPancake good morningIntermediate · No equipmentPigeon preparation (Eka Pada Rajakapotasana prep) demonstrated on the 3D figure3D demoPigeon preparation (Eka Pada Rajakapotasana prep)Intermediate · No equipmentTriangle pose (Utthita Trikonasana) demonstrated on the 3D figure3D demoTriangle pose (Utthita Trikonasana)Intermediate · A stepWarrior II (Virabhadrasana II) demonstrated on the 3D figure3D demoWarrior II (Virabhadrasana II)Intermediate · No equipmentWide-angle seated forward fold (Upavistha Konasana) demonstrated on the 3D figure3D demoWide-angle seated forward fold (Upavistha Konasana)Intermediate · No equipmentAdductor demonstrated on the 3D figure3D demoAdductorIntermediate · A foam roller

Advanced inner thigh and groin stretches 7

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentFront splits (Hanumanasana)Advanced · No equipmentHalf Lotus (Ardha Padmasana)Advanced · No equipmentLotus (Padmasana)Advanced · No equipmentBird of Paradise (Svarga Dvijasana)Expert · No equipmentMiddle splits (side splits)Expert · No equipmentYoganidrasanaExpert · No equipment

Workouts that use them

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Questions people ask

What are good inner thigh and groin stretches for beginners?

Start with moves graded easy, such as Bound angle pose (Baddha Konasana), Easy pose (Sukhasana), Gate Pose (Parighasana). There are 17 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do inner thigh and groin stretches at home without equipment?

Yes. 34 of the 40 moves here need nothing but your body, a floor, a wall or a step, for example Bound angle pose (Baddha Konasana), Easy pose (Sukhasana), Gate Pose (Parighasana).

What are the hardest inner thigh and groin stretches?

Moves graded advanced or expert include Bird of Paradise (Svarga Dvijasana), Middle splits (side splits), Yoganidrasana. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.