Why Tight Adductors Cause Groin Pain & Hip Stiffness

Tight Adductors

The adductors help stabilize the pelvis during walking and change-of-direction movements. When they become overactive or shortened, they commonly cause:

• Groin or inner-thigh tightness

• Hip rotation restriction

• Pelvic imbalance (anterior or inward tilt)

• Discomfort during squats or side lunges

Kneeling Adductor Stretch — Step-by-Step

This single stretch effectively targets adductor longus, brevis, magnus, and gracilis:

1. Start in a kneeling position.

2. Move one leg out to the side at a 90° angle (foot flat).

3. Engage your glute on the kneeling side and keep the pelvis vertical/upright.

4. Slowly bend your knee toward the opened leg — feeling a long stretch through the inner thigh.

5. Hold 20–30 seconds, repeat 2–3 times.

Why This Stretch Works (Mechanics)

• Opening the hip to 90° isolates the adductors

• Pelvic upright position prevents lumbar compensation

• Knee bending loads the adductor length-tension curve for deeper release

Supporting Research

• Adductor tightness contributes to pelvic imbalance and hip dysfunction (Neumann DA., Kinesiology, 2017).

• Groin-specific stretching improves hip ROM and reduces adductor strain risk (Hölmich P., Am J Sports Med, 1999).

• Balanced adductor–abductor function reduces injury risk in lower limbs (Powers CM., JOSPT, 2010).