Thigh fly (Adductor Magnus Stretch)

Exercise / Hip, Leg

The thigh fly exercise is also known as the adductor magnus stretch or inner thigh stretch. It helps to improve flexibility, mobility, and strength in the inner thigh area. It involves lying on your back and lifting your legs towards the ceiling, then opening and closing your legs in a controlled manner to engage the inner thigh muscles.

This exercise can be performed both as a static stretch, where you hold the position for a certain amount of time, or as a dynamic movement, where you perform repetitions of opening and closing your legs.

How to: Thigh fly (Adductor Magnus Stretch)

Adductor Magnus Stretch

To use the Thigh Fly (Adductor Magnus Stretch) as a static stretch:

  1. Starting Position: Lie on your back with your legs together and lifted towards the ceiling. Ensure that your hips are anchored to the floor.
  2. Stretching Movement: Open your legs to the sides as much as possible, feeling a stretch along your inner thighs. Hold this position for 10-15 seconds while maintaining steady breathing.
  3. Return to Starting Position: Slowly close your legs back together, bringing them to the starting position.
  4. Repetitions: Repeat the stretch for the desired number of repetitions, typically 2-4 times, with brief rest periods in between if needed.

To use the Thigh Fly as a dynamic element in a workout:

  1. Starting Position: Assume the same starting position as described above.
  2. Continuous Movement: Perform the stretching movement continuously without pausing at the stretched position. Open your legs to the sides and then close them back together in a fluid motion.
  3. Repetitions: Perform the dynamic Thigh Fly for the specified number of repetitions without resting between each repetition.
  4. Breathing: Remember to breathe rhythmically throughout the dynamic movement, inhaling as you open your legs and exhaling as you close them.

Incorporate these variations of the Thigh Fly into your stretching routine or workout regimen to improve flexibility, mobility, and overall lower body strength. As always, listen to your body and adjust the intensity and duration of the exercise based on your fitness level and comfort.

Tips for Performing:

  • Keep your hips anchored to the floor throughout the exercise.
  • Move slowly and with control to maximize the stretch and engage the muscles effectively.
  • Breathe deeply and steadily as you perform the exercise.
  • If you feel any discomfort or strain, reduce the range of motion or stop the exercise.

Benefits of Thigh Fly

Inner Thigh Stretching: Thigh Fly primarily targets the inner thigh muscles, helping to stretch and lengthen them. This increased flexibility can improve your overall range of motion, making daily movements easier and reducing the risk of injury during activities that involve the legs.

Improves Flexibility: By regularly incorporating Thigh Fly into your routine, you can gradually increase the flexibility of your inner thigh muscles. This enhanced flexibility not only aids in various exercises and activities but also contributes to better posture and reduced muscle tension.

Strengthens Inner Thigh Muscles: While stretching the inner thighs, Thigh Fly also engages these muscles, helping to strengthen them over time. Strong inner thigh muscles provide stability to the hips and pelvis, which can improve balance and reduce the risk of falls, particularly in older adults.

Core Activation: Thigh Fly requires stabilization of the core muscles to maintain proper form throughout the exercise. As a result, it helps strengthen the muscles of the abdomen, lower back, and pelvis. A strong core is essential for maintaining good posture, preventing lower back pain, and enhancing overall athletic performance.

Enhances Lower Body Mobility: Regularly performing Thigh Fly can contribute to improved mobility and function in the lower body. This exercise targets muscles that are crucial for various movements such as walking, running, and squatting, allowing for smoother and more efficient movement patterns.

Improves Circulation: Stretching exercises like the thigh fly can help improve blood circulation to the muscles being stretched. This improved circulation can enhance muscle recovery and reduce muscle soreness after workouts.

Can Aid in Rehabilitation: Thigh Fly can be beneficial for individuals recovering from certain injuries or surgeries, particularly those involving the hip, thigh, or groin area. The controlled stretching and strengthening of the inner thigh muscles can aid in the rehabilitation process by promoting healing and restoring range of motion.

Thigh Fly Muscles Worked

Adductor Magnus
Adductor Longus
Adductor Brevis
Obturator externus
Hip flexor
Gluteus Maximus
Gluteus Medius and minimus
thigh fly adductor magnus stretch