If you’re sat at a desk all day, chances are your adductors are going to be tight. Try this mobility sequence – and get those inner thigh muscles working better

This mobility flow from advanced mobility and recovery app, pliability, has been developed to improve the mobility and function of the adductors, the inner thigh muscles that play a crucial role in lateral movement and lower body strength. These muscles are often overlooked and easily restricted due to sedentary lifestyles or repetitive training.

Modelled by Jake Dearden, newly signed pliability athlete and HYROX world record holder, this adductor mobility flow features four key poses focusing on targeting the adductors in particular. 

Adductors Mobility Routine

Cow Pose – This pose gently activates the pelvis and is a fantastic foundational movement, encouraging a deep stretch in the legs, particularly the thighs

  1. Begin on your hands and knees, with shoulders stacked above wrists and hips above knees
  2. Inhale and arch the back, lifting the chest and tailbone towards the ceiling
  3. Allow your stomach to soften downward without forcing the movement
  4. Hold for 2 minutes 

Frog Pose – This is one of the most effective stretches for targeting the adductors, increasing range of motion

    1. From all fours, slowly widen your knees as far apart as comfortable
    2. Keep the feet in line with your knees or adjust inward for comfort
    3. Lower onto your forearms or remain upright depending on your flexibility
    4. Let your head hang or rest it on a block for support
    5. Breathe slowly and hold the pose, relaxing deeper over time
    6. Hold for 1-2 minutes

    Cossack Squat – Combining strength and mobility, this pose strengthens one leg whilst dynamically stretching the inner thigh of the other

    1. Stand with your feet placed wider than shoulder-width apart
    2. Begin shifting your weight into one leg, bending the knee and keeping the opposite leg extended straight
    3. Keep the extended foot either flat or with toes pointed up, depending on mobility
    4. Lower as far as comfortable while keeping your chest tall and spine neutral
    5. Return to centre and repeat on the opposite side
    6. Hold on each side for 1 minute 

    Wide-Legged Forward Bend – The wide-legged forward bend targets the adductors by lengthening the inner thigh muscles, releasing tightness and increase range of motion in the groin area

    1. Stand with your feet wide apart and turn your toes slightly inward or keep them pointing forward
    2. Inhale deeply to lengthen your spine, as you exhale, slowly fold forward, bringing your chest toward the floor
    3. Keep your back straight as you bend down, let your hands rest on the floor, your ankles, or grab your big toes if you can reach
    4. To come out, engage your core, lift your torso slowly, and bring your feet back together gently
    5. Hold for 2 minutes 


    • The pliability app is available to download now on iOS, Android and any web browser. Videos can be watched on-demand, streamed to any screen, or downloaded for offline use. All users get a 7-day free trial before a flat rate of £16.95 per month £169.95 annually. Dive deeper at pliability.com