The inner hip muscles consist of the pectineus, gracilis and adductor brevis, longus and magnus. All of these muscles are responsible for hip adduction, which takes place when you move your thigh inward. Keeping the inner hip muscles lengthened before and after activity will help prevent muscle strains and improve your overall flexibility.
Side Lunge
The side lunge stretches your adductors from a standing position. Take a long lateral step to your right side, bend your knee and move your butt backward. When doing this, keep your left leg straight and do not let your right knee go past your ankle. After you have held this position for 30 to 45 seconds, switch sides. For a variation, perform this stretch in motion. This is called dynamic stretching. Slowly shift your weight back and forth to each side and pause briefly at each midpoint.
Seated Butterfly
The seated butterfly is an inner hip stretch performed from a seated position. After placing your feet sole to sole, grasp your ankles and pull your heels in toward your body. Rest your elbows on your inner knees and push down slightly as you bend forward. For a variation, get into the butterfly position and sit up straight. Have a training partner stand behind you and push down on your inner knees.
Lying Butterfly
The lying butterfly stretch is a variation of the seated stretch. While lying on your back, place your feet sole to sole and move your heels as close to your butt as possible. As you do this, lower your knees toward the ground laterally and hold once you feel a strong stretch on your inner hips. To increase the intensity of the stretch, apply slight downward pressure on your inner thighs with your hands.
Wide Legged Forward Bend
The wide legged forward bend can be done from a standing or seated position. While standing, place your feet in a wide stance, bend forward at the hips and grasp your ankles. Keeping your back as straight as possible, pull down with your hands to emphasize the stretch. From a seated position, move your legs out into a wide "V" shape and do the exact same forward bending maneuver. For a variation, have a training partner sit on the floor facing you. Have him place his feet against the inside of your thighs right above your knees and grasp his hands as he pushes with his feet and pulls with his hands.
One-Legged King Pigeon Pose
The one-legged king pigeon pose is a yoga exercise that stretches the hips, thighs, chest and abdomen. After taking a long step back with your right foot, place your knee and the top of your foot flat on the floor and place your left, outer shin flat on the floor in front of your body. Your knee should be bent 90 degrees and your outer left ankle and foot should be flat on the floor. Place your hands on the floor, sit up straight and lower your left buttock toward the floor. After holding for 30 to 45 seconds, switch sides. If you cannot get your knee bent 90 degrees, go as far as possible. You can also prop your butt up on a yoga block if the stretch is too intense.
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