Inner thighs
Your inner thighs steady your pelvis with every stride but rarely move sideways, so they are often tight in runners and riders. Wide shapes to stay in, side to side moves and strength at full width bring them back. Here is every movement we teach for them.
Why it works: Stiff people work harder for every stroke
Short on time? Start with these three
- ButterflyLong holdSit with the soles of your feet together, let your knees fall wide, then fold forward from your hips. A broad stretch for your inner thighs and groin.
- Side LungeMovingFeet wide, bend one knee and sink your hips over that foot while the other leg stays straight, both feet flat. Then shift across. Stretches the inner thighs.
- Wide SplitStrength at lengthSit with your legs as wide as you can while sitting tall, then pull your heels toward each other without moving. Strengthens the inner thighs at full stretch.
Long holds
Stay still in the shape for minutes and let the muscles settle.
- ButterflySit with the soles of your feet together, let your knees fall wide, then fold forward from your hips. A broad stretch for your inner thighs and groin.
- Low LungeBack knee down on a towel, front foot forward, hands inside it, then sink your hips and stop holding yourself up. A long stretch for the front of the hip.
- Wide-Leg Forward FoldFeet a leg's length apart, toes forward, fold from your hips and let your head hang. Stretches the backs of your legs and your inner thighs together.
Moving
Move in and out of the shape, a little further each time.
- Side LungeFeet wide, bend one knee and sink your hips over that foot while the other leg stays straight, both feet flat. Then shift across. Stretches the inner thighs.
- World's Greatest StretchDeep lunge, inside elbow toward the front foot, turn and reach that arm up, then straighten the front leg. Hip, upper back and hamstring in one move.
Strength at length
Work the muscles hard while they are long.
Strength
Hold or lift your own weight.
- Reverse WarriorFrom Warrior II, turn your front palm up and reach that arm overhead while your back hand rests on your back leg. A long stretch down the side of your body.
- Side PlankBalance on one hand and the edge of one foot, body in one line, top arm up, then roll through Plank to the other side. Works your waist and shoulder.
- Warrior IIFeet wide, front knee bent over the ankle, chest to the side, arms long. Your outer hip keeps the knee from caving in while the back inner thigh stretches.