How to Stretch Your Outer Thighs

Co-authored by Eric Christensen, DPT

Last Updated: July 9, 2021 References

The outer thighs are made up of lots of different muscles that can become tight. You don't have to be flexible to stretch them out. There are a few simple poses you can do, either sitting down or standing up, to relax the muscles between your hips and your knees. However, if you are flexible, you can try more complicated poses to get an even deeper stretch.

Method 1

Method 1 of 2:

Stretching the Thighs While Sitting

1
Get into a pigeon pose to stretch one side at a time. Sit on the ground with one leg extended behind you. Bend the other leg in front of you so that the knee is on the ground and the foot comes towards the opposite side of the body. Lean forward so that your upper body comes towards the ground and reach as far as you can. Hold the pose for at least 30 seconds, then repeat it on the other side.^{[1]
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- This pose takes some flexibility. Don't push your body too much. Only lean forward as far as you feel comfortable.
2
Try a cross-legged stretch to include the lower back. Get into a cross-legged position. Then, take it further by stacking the knees, one on top of the other. Lean forward to feel a stretch in your outer thigh and lower back. Hold the pose for at least 30 seconds, then switch sides.^{[2]
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- If you aren't flexible enough to stack the knees on top of each other, get them as close as you can.
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3
Pull a bent leg to your chest if you have knee problems. Sit with one leg extended in front of you and the other leg bent. Wrap your arms around the bent leg and pull it to your chest. Sit up straight and breathe deeply while you hold your leg for at least 30 seconds.^{[3]
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- Repeat the stretch on the other side.
- You can also do a similar stretch lying down. Loop a yoga strap around your lower calf and lay flat on your back. Keeping your knees straight, use the strap to pull your leg up until you start to feel a stretch in the back of your leg.^{[4]
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  Expert Source
  
  Eric Christensen, DPT
  Physical Therapist
  Expert Interview. 29 June 2021.}
4
Go for a twist to get a deep stretch in your thighs and lower back. Extend the left leg in front of you and cross the right leg over the left. Bend the right leg so that the knee is in the air. Place your right hand on the floor behind you and your left elbow on your outer right knee. Twist your upper body to the right. Hold the pose for at least 30 seconds.^{[5]
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- Repeat the stretch on the other side.
- Keep your head up and your back straight while you stretch.

Method 2

Method 2 of 2:

Standing to Stretch Your Outer Thigh

1
Do a standing quad stretch to lightly stretch the whole thigh. Stand and hold onto something for support, like a chair or a wall. Lift one leg and bend it at the knee so that your foot comes towards your butt. Use your hand to pull your ankle towards your lower back. Hold the stretch for a few seconds and then stretch the other side.^{[6]
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- Repeat this exercise 5 times on each side.
2
Come into a standing leg-cross to stretch the abductor muscles. Stand with one leg in front of the other. Then, lean towards the back foot with your upper body until you feel tension. Hold the stretch for several seconds, then repeat it on the other side.^{[7]
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- Keep your back straight while you do this stretch.
3
Try a curtsey lunge to strengthen and stretch the outer thigh. Stand with your feet hip-width apart. Then, cross one leg behind the other and extend it as far as you can to one side. Bend the leg that is staying in place. Hold the stretch for a few seconds, and then repeat on the other side.^{[8]
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- Do 3-6 repetitions on each side.
4
Do a standing half-chair pose if you have a good sense of balance. Stand on one leg and bend the other so that your ankle comes to the opposite knee. Lower your hips as though you were going to sit in a chair. Use your hands to hold your leg in place. Hold the pose for 30 seconds.^{[9]
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- Repeat this stretch on the other side.
5
Try a lunge with a spinal twist for a full-body move. Start in a standing position with your feet together, and then step the left foot back as far as it will go while you bend your right leg. Place your left hand on the ground, and then send your right arm upwards, towards the ceiling. Hold the pose for at least 30 seconds.^{[10]
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- Repeat this stretch on the other side.
- Alternatively, you can leave your hands on your bent knee and stretch your hips towards the floor.

Expert Q&A

Question

How do you relieve thigh tightness?

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT

Physical Therapist

Expert Answer

Lie on your back with a yoga strap. While keeping your knees straight, pull our legs up with that strap—this way, you'll start to feel a stretch in the back of your leg. Then, use the yoga strap to your pull your leg across your body, which should give your outer thigh a good stretch.
Question

How do you foam roll your outer thighs?

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT

Physical Therapist

Expert Answer

Roll the foam along the outside of the thigh, focusing specifically on the more tender areas. This will be more a trigger-point type of release.
Question

What are the best exercises for strengthening your thighs?

Jason Whalen
Certified Personal Trainer
Jason Whalen is a Certified Personal Trainer and the Owner of JWWFitness in Scottsdale, Arizona. With over a decade of experience, Jason specializes in strength, core, endurance, and plyometric training programs for those looking to improve their fitness, overall health, and sports performance. He holds a BA in Exercise Science from Eastern New Mexico University. Jason is also a Nutrition Therapist and a Member of the National Strength and Conditioning Association (NSCA). He was voted the Best of 2012 for Personal Trainers by Kudzu and was featured in Echo Magazine.

Jason Whalen

Certified Personal Trainer

Expert Answer

In general, squats and deadlifts. Some people say those are too old school, but compound exercises are going to overload your body in the best way. When you're working on major muscle groups, you're going to overall build more muscle and you're going to burn more calories that way. There's nothing like a squat and deadlift.