How to Stretch Thigh Muscles (4 Easy Exercises)

Hip flexor stretch primarily targets the iliacus and psoas major muscles.

This stretch also benefits the inner thighs, aiding in tension release and recovery.

How to Perform a Hip Flexor Stretch

1. Assume a lying position on the ground, bed, favorite exercise mat, or any other comfortable flat surface with enough space to fit your whole body.
2. Keep your left leg straight while pulling the right knee to your chest without changing the curvature of your lumbar spine.
3. Hold that position for at least 15 seconds, then switch the working leg.
4. Repeat for a couple of sets and try to perform this stretch a couple of times a day if you successfully find the time to do it.

Read More: Lying Hip Flexor Stretches

2. Standing Hamstring Stretch

Standing hamstring stretch also targets adductor muscles and the posterior chain.

How to Perform a Standing Hamstring Stretch

1. Assume a standing position with your legs and feet as close to each other as possible. Avoid hip or feet shoulder-width apart stance.
2. Keep your knees extended during the whole motion of the exercise.
3. Start the exercise by bending forward in your torso to stretch the hamstrings.
4. The first variation of the exercise is when you only bend your hips and avoid bending in your thoracic spine. However, you may bend the thoracic spine and stretch your back too.
5. Hold the end position for at least 15 seconds.
6. Rest a little bit and repeat a few times in a single session.

Also Read: Seated Hamstring Stretches In Chair

Adductor stretch does exactly what the name suggests; it effectively stretches your adductor complex through a more dynamic setup.

How to Perform Adductor Stretches

1. Assume a stance wider than shoulder-width apart so you prepare for the side lunge motion to stretch your thigh muscles in the deep lateral squat position.
2. Start the exercise by performing a side lunge on your right side by bending in your hips, knees, and ankles.
3. When you reach the bottom lateral squat position, hold it for at least 15 seconds.
4. Reverse the motion and repeat on the other side.

4. Frog Stretch

The frog stretch is my favorite since it will most impact your inner and outer thighs.

How to Perform a Frog Stretch

1. Place your legs in the starting frog stretch position by abducting both limbs and placing the knees on the floor.
2. Sit deep into the stretch by pushing your hips and butt behind. This will increase the stretch in your adductors.
3. Hold the position for at least 15 seconds and repeat several times.

Determine if you're stretching correctly by assessing results after a few training sessions.

In my experience, if soreness or tightness persists after several weeks and multiple workouts, it's important to reassess your stretching routine. I've found that sometimes adjusting the intensity or frequency of stretches can make a significant difference.

If needed, add different exercises, reduce lower-body workout intensity, or extend stretching sessions.

How Much Should I Hold Each Stretch Position?

You should hold each stretch position for at least 15 seconds.

Progressing beyond the initial 15-second hold, extending stretches up to 30 seconds can significantly improve flexibility. This gradual increase is key for deeper muscle engagement and effective injury prevention, especially for those advancing in their stretching routines.

Studies show that the inhibitory reflex, the myotatic reflex, stops being active after 15 seconds of holding a static stretching position [2].