17 Must-Try Thigh Stretches & Tips for Improved Flexibility

When you're active, tightness in your thighs can make it difficult to perform. Whether running, cycling, or practicing yoga, each activity relies on your thigh muscles. You may feel the effects with every move if they're stiff or sore from overuse or aren't properly conditioned for the task at hand. The good news is that targeted thigh stretches can help relieve this discomfort and improve performance. This article will cover a range of effective thigh stretches to help you learn how to get flexible fast, and pain-free thighs that support a full range of movement and reduce injury risk.

In addition to the information provided in this article, Pliability's mobility app offers a valuable tool to help you reach your goals. Guided routines and videos featuring professional athletes and trainers can help you achieve flexible, pain-free thighs that support a full range of movement and reduce injury risk.

What are the Thigh Muscles?

The thighs contain some of the largest muscles in the body. The thigh muscles allow the lower body to bend, flex, and rotate. They also bear most of the body’s weight and keep the hips and legs aligned while providing balance. Thigh muscles can be grouped based on function and location: 
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• Adductors
• Hamstrings
• Pectineus
• Quadriceps
• Often called the quads
• Sartorius 

The Role of Thigh Muscles

What is the purpose of the thigh muscles? Each group of muscles in the thigh has a different job: 
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• Adductors: Allow you to bring the thighs toward each other, called adduction. They help you stay balanced, keep the legs and hips aligned, and allow rotation through the hips and legs. 
• Hamstrings: Allow you to extend (tilt) your hip to move your leg behind your body, such as when you walk and put one leg behind you. They also let you flex (bend) your knee, like when you squat.
• Pectineus: Enables you to flex and rotate the thigh at the hip joint. It also helps stabilize the pelvis. 
• Quadriceps: These muscles allow you to flex your hip (for example, squatting or sitting) or extend your knee (standing or reaching the leg straight to take a step). 
• Sartorius: Helps you flex and rotate the thigh from the hip joint. You use it when you cross your legs to rest one ankle on the opposite leg. Other examples include sitting cross-legged on the floor or bending and rotating your leg to look at the bottom of your foot. 

The Location of Thigh Muscles

Where are the adductors, hamstrings, pectineus, quadriceps, and sartorius located? Adductors include five muscles: 
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• Gracilis
• Obturator externus
• Adductor brevis
• Adductor longus
• Adductor magnus
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They are inside the thigh, starting at the pelvis and extending to the femur (thigh bone). 
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• Hamstrings: Are a group of three muscles: some text
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris
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They run down the back of the thigh, from the hip to just below the knee. 
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• Pectineus: A flat muscle extending from the pelvis's front to the top of the femur.
• Quadriceps: Include four large muscles in the front of the thigh: some text
  • Vastus lateralis
  • Vastus medialis
  • Vastus intermedius
  • Rectus femoris
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They start at the pelvis (hip bone) and femur (thigh bone) and extend down to the patella (kneecap) and tibia (shin bone). The sartorius muscle is a long, thin muscle that is the longest in the human body. It starts by the hip and wraps across the front of the thigh, then downward toward the knee. 

Why Flexibility is Important

The thigh muscles are skeletal muscles. They attach to the bone with tendons and help move parts of the skeleton. They’re made of bundles of muscle fibers containing blood vessels and nerve fibers. All of the components are held together with connective tissue. These muscles are very elastic so they can stretch a lot. 

Common Causes of Tight Thighs

There is no universal cause of tight upper or lower leg muscles. Many situations can make the muscles in this area tense. Among them are: 

Lack Of Movement

Have you ever noticed stiffness in your legs after sitting for an extended period? Lack of movement can cause the muscle to tense, leading to soreness when you begin to move again. Staying in one position too long may cause you to feel actual pain when getting on your feet. 

Overtraining Or Overuse

Tight muscles in the legs can also result from overtraining. When you work your quads, hamstrings, or any other leg muscle, the muscle fibers contract. Work them too hard, and they may not release, leading to muscle stiffness and pain. 

Dehydration

Muscles need water to function effectively, so if you are dehydrated, they may not respond optimally. This is why some elite athletes deal with muscle cramps or have a muscle spasm mid-game. They may not have taken the time to rehydrate, causing tightness in their leg muscles. 

Tightness In Other Areas Of The Body

Tightness felt in the legs doesn’t necessarily mean that is where the issue begins. Sometimes, the tension originates in another area, such as muscles in the lumbar spine. This tension can cause you to modify your posture, creating tightness in your lower body. 

Accident Or Injury

In some cases, muscle tightness in the leg results from an accident or injury. It is a result of trauma or some type of other stressor. This could be a car accident, a slip and fall, or a sports-related event that ended in injury and, subsequently, tightness and pain. 

Certain Medications

A few prescription medications have muscle tightness as a side effect. Statin drugs, which are prescribed to help lower cholesterol, are one of them. The Mayo Clinic reports that 30 percent of statin users stop taking this category of drug because of muscle pain.

Related Reading

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• Does Stretching Help You Lose Weight
• How to Release Tight Muscles
• Is Stretching Good for Arthritis
• Is Yoga Good for Stretching
• Morning Stretching Routine for Beginners
• Benefits of Stretching in the Morning
• Mobility Stretching Routine
• Daily Stretch Routine for Flexibility
• Mobility Exercise Routine
• Daily Stretching Routine for Men

17 Best Thigh Stretches to Boost Flexibility

1. The Cossack Squat: A Dynamic Stretch for Thigh Mobility and Strength

The Cossack squat is a great way to improve mobility and strength of the inner thigh muscles. To perform the stretch: 
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• Stand with your legs wider than shoulder-width apart.
• Shift your weight to one side, bending the knee of that leg while keeping the opposite leg straight. 
• As you lower your body, aim to get your hips back toward the ankle of the bent leg. You should feel a stretch in the inner thigh of the straight leg. 
• Return to the starting position and repeat on the opposite side.  

2. Sumo Squat: A Stretch to Activate Your Inner Thighs 

The sumo squat is another great way to activate and stretch the inner thighs. To perform the static stretch:
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• Stand with your feet wider than shoulder-width apart, and your toes turned out. 
• Lower your body into a squat, keeping your chest up, back straight, and abs braced. 
• Go as low as possible while keeping your hips, knees, and ankles at 90-degree angles. 
• Hold the position for a few seconds before returning to standing. 

3. Lateral Lunges: A Great Stretch for the Inner Thighs 

Lateral lunges are another dynamic stretch for the inner thighs that can be performed before a workout. To perform the stretch:
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• Stand with your feet hip-width apart. 
• Step out to the left to lower into a lunge, keeping your right leg straight. 
• Push through your left foot to return to standing. 
• Repeat on the opposite side. 

4. World’s Greatest Stretch: A Total-Body Warmup That Targets the Thighs 

The world’s greatest stretch is often used as a dynamic warmup before workouts. It targets the thighs and hips while improving overall flexibility and mobility. To perform the stretch: 
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• Start in a pushup position. 
• Step your left foot outside of your left hand. 
• Keeping your back leg straight, rotate your torso toward your front leg and reach your left arm up to the ceiling. 
• Return to the pushup position and repeat on the opposite side. 

5. Standing Quadriceps Stretch: A Basic Stretch for the Thighs 

The standing quadriceps stretch is a basic stretch for the front of the thigh that can be performed anywhere. To do the stretch: 
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• Stand on one leg. 
• Grab the ankle of your opposite leg and pull it toward your glutes. 
• Keep your knees together and push your hips forward to increase the stretch. 
• Hold for 20 to 30 seconds and switch sides. 

6. Kneeling Quad Stretch: A Great Stretch for the Rectus Femoris 

The kneeling quad stretch is similar to the standing version but gets an even greater stretch for the rectus femoris, the muscle that crosses both the hip and knee joints. To perform the stretch: 
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• Start kneeling with one knee on the ground and the other leg in front with the foot flat on the floor. 
• Grasp the ankle of the back leg and pull it toward your glutes. 
• Lean forward from the hips to increase the stretch in the front thigh. 
• Hold for 20 to 30 seconds and switch sides.

7. Hip Flexor Stretch: A Move to Improve Flexibility of the Thighs 

The hip flexors connect your hip bones to your leg bones. Tightness here may be one cause of pelvic or lower back pain. Here's how to stretch your hip flexors: 
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• Stand upright. 
• Step forward with your right leg. 
• Slowly bend your right knee, keeping your left leg straight. 
• Bend your right knee until a gentle stretch is felt on top of the thigh. 
• Avoid arching the back as you bend into your front leg. 
• Hold for five seconds. 
• Return to the start position. 
• Repeat with left leg forward.

8. Standing Hamstring Stretch: A Basic Stretch for the Back of the Thigh 

Your hamstrings run down the back of your thigh from your hip to the back of your knee. Here is how to stretch them: 
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• Stand upright. 
• Bend over and attempt to touch your toes while keeping your knees straight. 
• Continue until a gentle stretch is felt behind your knees. 
• Hold for 15 to 30 seconds. 
• Return to the start position. 
• Repeat five more times. 

9. Adductor Stretch: A Stretch for the Inner Thighs 

Your adductor muscles run from your hip's inner side to your knee's inner side. They help to pull your thighs together. Here is how to stretch them: 
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• Stand upright. 
• Spread your legs shoulder-distance apart. 
• Slowly lean to your right while bending your right knee. 
• Keep your left leg straight. 
• Continue until a gentle stretch is felt in your inner left thigh. 
• Hold for five seconds. 
• Return to the start position.
• Repeat on the opposite side. 

10. Frog Stretch: A Deep Stretch for the Inner Thighs 

Jon has one go-to move to open up the groin and inner thighs: “Post-workout, I look no further than the frog stretch, slowly adding to the depth of that.” This yoga pose stretches the hips as well as the inner thighs. This exercise is best done with an exercise mat. Once you find one: 
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• Spread it on the floor. 
• Come onto all fours, keeping your knees on the mat and your hands on the floor. 
• Spread your knees wider apart and turn your feet out, keeping your ankles in line with your knees and your knees in line with your hips. 
• Pull your belly button in toward your spine. 
• You can stay on your hands or come down to your forearms for a deeper stretch. 
• Hold this position for as long as you can, up to five minutes. 
• To leave the position, walk yourself back so you're on all fours again. 
• Repeat two to three times.

11. Butterfly Stretch: A Hip-Opening Stretch for the Adductor Muscles 

The butterfly stretch may help open your hips and increase adductor flexibility. To target the adductors more gently, Ligon recommends the hip-opening butterfly stretch. To perform the butterfly stretch: 
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• Sit on the floor or, if need be, your bed. The floor is better because it's a harder surface, which may help you avoid excess muscle contraction. 
• Place the soles of your feet together and let your knees drop to the side. 
• Stay in this position for 30 seconds. Be sure to keep breathing. 
• Extend your legs out straight to give your adductors a break. 
• Repeat between 3 to 5 times. 

12. Elevated Hamstring Stretch: A Variation for the Back of the Thigh 

This is a convenient stretch if the ground is cold or wet. To perform the elevated hamstring stretch: 
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• Place the leg to be stretched on a bench or similar. 
• Lean forward, relaxing into the stretch. 
• Hold for between 10 and 30 seconds. 

13. Partner Hamstring Stretch: A Stretch to Target Tight Hamstrings 

The hamstrings are the most commonly tight muscles, which can contribute to lower back pain. To perform the partner hamstring stretch: 
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• Lay on your back. 
• Lift one leg off the floor, keeping the knee straight. 
• Get your partner to push it higher until you feel a stretch. 
• Hold for between 10 and 30 seconds. 

14. Butt Kicks: A Dynamic Stretch for the Thighs 

A Butt Kick is a dynamic thigh stretch that targets the quadriceps, the muscle group located on the front of the thigh, and the hip flexors. When performed quickly, butt kicks also increase your heart rate and warm up your body’s tissues, priming you for a workout. “Butt kicks can sometimes aggravate people’s knees, since the move is hyperflexion done at an accelerated pace,” says Dr. Theresa Marko, PT, DPT, MS, OCS, board-certified orthopedic clinical specialist in physical therapy and owner of Marko Physical Therapy, PLLC, in New York City. If you feel any knee pain while doing butt kicks, Marko suggests slowing down your pace and decreasing your range of motion. (i.e., not kicking your butt). To perform butt kicks: 

• 
  Stand with your feet hip-width apart. 
• Transfer your weight to your left foot and, keeping your right knee pointed down toward the ground, quickly snap the right heel up and behind so that it taps your butt. 
• Bring the right heel down and hop onto your right foot. Simultaneously raise your left foot up and behind me so that your left heel taps your butt. 
• Continue to hop from foot to foot, tapping your butt with alternating heels until all reps are complete.

15. Toy Soldier: A Dynamic Stretch for the Hamstrings 

In a dynamic thigh stretch, the toy soldier stretches the hamstring, the muscle on the back of the thigh below the glutes. Marko notes that, if performed too quickly, the toy soldier stretch could lead to unintended pulling and straining of the muscles. “My advice is to ease into them and perform them at a moderate pace,” she says. “Don’t try to get your leg up as high as possible!” To perform the toy soldier: 
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• Stand with your feet hip-width apart.
  Keeping your back and knees straight, swing the right leg forward and lift it up until you feel a deep stretch in the back of your thighs. Keep the right foot flexed. 
• Bring the right foot down, step forward, and swing the left leg forward and up. Again, keep the knee straight and the foot flexed. 
• Continue to walk forward like a toy soldier, swinging alternate legs until all reps are complete. 

16. Crossed-Leg Forward Bend: A Dynamic Stretch for the Hamstrings 

In addition to stretching the hamstring, this thigh stretch also targets the top of the iliotibial (IT) band. To perform the crossed-leg forward bend: 
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• Stand with the feet together and cross the right leg over the left (like an X). 
• Bend forward at the waist, allowing your upper body to hang. To increase the intensity of the thigh stretch, grab hold of your calves or ankles and pull your chest toward your legs. 
• Hold the thigh stretch for 30 seconds and return to a standing position. 
• Cross the left leg over the right and repeat the thigh stretch. 

17. Seated Inner-Thigh Stretch: A Gentle Stretch for the Inner Thighs 

Another exercise that targets your inner thigh, the seated inner thigh stretch, works like this: 
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• Extend your legs to the side, making a wide "V" shape. Don't overdo this position to avoid joint strain. 
• For some people, simply sitting like this is enough to produce an inner-thigh stretch. 
• If you need more stretch, keep your back straight and lean towards the floor from your hip joints. Again, go only as far as you can without pain or discomfort. 
• Stay there for about 30 seconds; remember to breathe. 
• The key here is to work in a safe zone that gives you some stretch challenges but also feels you can manage without excessive discomfort. In other words, don't go to the point where your back, hip, or sacroiliac joint feels like it is being pulled out of alignment. 
• If you practice this regularly, you'll improve and gain more range, so it's OK to take it easy at first. Keep your back straight when you come up, and if necessary, use your hands to push against the floor for leverage.

Related Reading

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• Hamstring Stetches
• Quad Stretches
  
• Ballistic Stretching
• Chest Stretches
• Types of Stretches
• Dynamic vs Static Stretching
• Best Apps for Stretching
• Best Mobility Stretches
• Best Lower Body Stretches
• Best Stretches for Athletes
• Stretches for Arms

5 Thigh Stretching and Flexibility Tips

1. Kick the Bounce Habit for Better Thigh Stretches

When it comes to stretching, no matter how tempting, you want to avoid bouncing. Jerky, sudden, or bouncy movements can injure or tear the muscles. Ease your way into thigh stretches and pay attention to your body.

2. Start Slow to Gain Flexibility

As you begin to work on your thigh flexibility, take your time. Start with a few gentle stretches and pay attention to how your muscles respond. As you gain flexibility, you can slowly add more stretches. Don’t rush the process to avoid injury.

3. Don't Forget to Breathe 

Breathing helps relieve stress and tension in your muscles, and it can help you hold a stretch for longer. As you ease into your inner thigh stretches, focus on your breath. Inhale deeply through your nose and exhale slowly through your mouth. You can even count to five or ten to help you maintain your focus as you breathe.

4. Respect Your Current Flexibility

Listen to your body. It can be easy to reach too far to improve your flexibility. This can lead to a strain, tear, or other injury to the inner thigh muscles. Respect your current levels of flexibility. Stop if you feel pain as you ease into your inner thigh stretches. You should feel a gentle stretching sensation but not pain. 

5. Warm Up Before Stretching

Get moving a bit before working on opening up your range of motion. Always be warmed up before you do a lot of mobility or static stretching work. It doesn’t need to be extensive, maybe five minutes of easy jogging or jumping jacks in place. Doing some cardio before these types of movements will make them more effective.

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Mobility training can help improve your athletic performance and prepare your body for your next workout. The better your body moves, the less likely you are to be injured and the more effective every movement will be. Whether you are getting back to a sport after an injury or looking to:
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• Improve your performance
• Improving your mobility 
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This will help you feel better, move better, and perform better. 

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