Stretch & Strength: Adductors – Mobility That Lasts

Stretching your adductors (inner thigh muscles) can improve hip mobility, make side-to-side movements feel easier, and reduce strain on the knees and hips. These muscles are often overlooked, but when they’re tight or weak, they can contribute to hip discomfort, groin pulls, or even lower back issues.

The best way to keep them feeling good is to pair your stretch with activation (turning the muscles on) and integration(training them in a movement that uses the whole body).

Choose one of each, stay consistent, and you’ll build strength and flexibility that lasts.

Activation: Side-Lying Leg Raise

Purpose: Activates the adductors and helps restore muscle balance in the hips.

How: Lie on your side with your bottom leg straight and top leg bent in front for support. Lift your bottom leg upward, keeping it straight. Lower slowly and repeat.

Why It Works: Strengthens the adductors to help maintain hip mobility after stretching.

Integration: Lateral Lunge with Reach

Purpose: Builds strength and control through the hips and adductors in a functional, weight-bearing position.

How: Step to the side into a wide lunge, bending one knee while keeping the other leg straight. Reach both arms forward as you lower, then push off the bent leg to return to standing.

Why It Works: Combines flexibility and strength while training side-to-side movement patterns important for daily life and sports.

How to Use This

After your stretching session (or at home), do:

• Side-Lying Leg Raise: 2–3 sets of 8–12 reps per side

• Lateral Lunge with Reach: 2–3 sets of 8–12 reps per side

These exercises can be scaled back to make them easier or progressed to give your body a bigger challenge. Reach out to me to learn how.

Consistently pairing your stretches with these moves helps you turn short-term relief into lasting hip mobility and strength.

Have questions or want to schedule your next stretch or strengthening session? Reach out—I'm happy to help.