6 stretching exercises to slim your thighs

Fitness is great, but what about stretching? In most workout routines, stretching is far too often overlooked, yet it deserves its place alongside muscle-toning work. It also helps you stay flexible. No more excuses! Here are 6 leg stretches, inspired by yoga and fitness, to stretch your hamstrings, your inner thighs and then your whole thigh in turn. And if you are looking for more tips on working on your thighs, we have a dedicated article waiting for you.

How to stretch your thighs without straining

Leg stretches are best done calmly, with gentle, controlled movements. Whatever the exercise, breathe deeply and never force it: the stretch should always feel comfortable, with no tension. Keep your back straight and take care not to arch it, especially in the standing exercises.

Always work both sides in the same way, and ease back into the starting position slowly at the end of each pose to avoid injury. If you feel any pain, stop the exercise and ask a doctor or a medical professional for advice.

Stretching exercise no. 1: seated hamstring stretch

To lengthen the thighs, every muscle group needs to be engaged without exception. Here is a first exercise to effectively stretch the hamstrings, the muscles responsible for hip extension and knee flexion.

• Sit on the floor and extend one leg in front of you, while the other is bent towards your body.
• Reach for the toes of your extended leg with your hand, breathing deeply and without forcing.
• Repeat the movement about ten times, then switch legs.

Stretching exercise no. 2: the stork pose

Yoga is one of the most popular ways to stretch properly. Its poses gently engage the muscles, in time with your breathing. The stork pose is excellent for continuing to work the hamstrings.

• Start standing, feet together, knees fully extended, glutes and core engaged, back straight and arms alongside your body.
• On the inhale, raise your arms overhead, stretching your back and torso as much as possible without lifting your feet off the floor.
• On the exhale, fold forward and rest your torso on your legs, then place your hands on the floor or hold your ankles.
• In this position, focus on lengthening your legs and thighs, as if your hips were being “pulled” upward. Hold for 5 breaths.
• On the last exhale, slowly roll back up to avoid injury.
• Repeat 2–3 times.

Stretching exercise no. 3: the butterfly pose

Let’s move on to another muscle group and stretch the inner thighs. This area is all too often neglected in stretching routines, yet it really needs some attention! The pectineus, adductors and gracilis will all benefit from the butterfly pose, which is very easy to do.

• Sit on the floor cross-legged, keeping your back straight and bringing your feet together towards your groin. They should be pressed against each other.
• Hold your feet in your hands and, with gentle but controlled movements, begin to “flap” your legs up and down.
• The movements should be regular, simultaneous and smooth.
• Continue for a full minute.

Stretching exercise no. 4: lateral semi-squats

We carry on working the adductors with a fitness-inspired stretching exercise. It is essentially a variation of lateral squats, except the focus here is more on lengthening the thighs than on pure cardio. The aim is not to power through sets, but rather to stretch properly and take care of your legs.

• Start standing, feet shoulder-width apart, toes slightly turned outward.
• Lower down by engaging your core and glutes, bending your right leg while extending your left leg out to the side. Avoid arching your lower back.
• Once at the bottom, rest your right forearm on your right thigh and fully extend your left leg, keeping it relaxed.
• Hold for a few moments, then come back up.
• Repeat 5 times, then switch sides.

Stretching exercise no. 5: knee-to-chest pose

Also known as Apanasana or the abdominal pressure pose, this exercise stretches the legs while also engaging the lower abdomen and relaxing the lower back.

• Lie on your back, legs extended, arms alongside your body.
• On the inhale, bend your left leg, hold it at the knee with both hands and draw it towards your chest.
• Hold this position for 5 breaths, allowing yourself to relax fully.
• On the last exhale, release the pose.
• Repeat 3 times, then do the same on the other side.

Stretching exercise no. 6: heel-to-glute stretch

Here is an exercise that lengthens all the muscles of the thighs. We are sure you have done it at least once in your life, it is that common! It is a classic for stretching the whole thigh, so why leave it out?

• Start standing, legs extended, feet hip-width apart, arms alongside your body.
• Bend your left leg behind you and bring your left heel towards your left glute using your left hand. Be careful not to arch your back — it should remain straight.
• To keep your balance, you can rest your right hand on your right hip.
• Hold the position for a few seconds, then return to the starting position.
• Repeat 3 times, then switch sides.

Thigh stretches: which exercise for which area?

These 6 leg stretches complement each other to work the whole thigh:

• Hamstrings: seated hamstring stretch and the stork pose;
• Inner thighs (pectineus, adductors, gracilis): the butterfly pose and lateral semi-squats;
• Legs, lower abdomen and lower back: knee-to-chest pose;
• Whole thigh: heel-to-glute stretch.

You can do them one after another after a fitness session, or pick the ones that target the area you want to stretch.

Frequently asked questions

What are the best stretches for your thighs?

Stretching has its place alongside regular exercise. The 6 exercises in this article, from the seated hamstring stretch to the heel-to-glute stretch, work the back of the thigh, then the inner thigh and finally the whole thigh. They complement fitness exercises such as squats.

How do you stretch your inner thighs?

It is an area people often forget to stretch. Have a look at exercises no. 3 and no. 4: keep your back straight, make steady, controlled movements without jerking, and do not force it. The stretch should feel comfortable from start to finish.

Related articles

• 10 lower abs exercises to tone that little belly pooch
• Strengthen Your Inner Thighs with a Resistance Band

Useful categories: Slimming Exercises, Fitness.

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