Unlock Tight Adductors | 45-Min Follow-Along Routine
If your hips feel janky… you’ve got tight inner thighs, cranky glutes, or low back tension, this routine is your fix. We’re going after the root cause of adductor tightness by getting your glutes, abs, and inner thighs to play nice so your hips actually feel supported. This will help you ultimately unlock the middle splits!
This routine is straight from my NEWLY UPDATED Splits Program. You can get it as a standalone program with lifetime access, or it’s included with an active Strength Academy membership, where you’ll also get access to my complete library of programs.
The Strength Academy has:
✅ All my programs (splits, fix your upper body, core challenges, 360 breathing, nauli kriya, pull-ups, pistols and more)
✅ Follow-along videos ... just press play
✅ Simple day-by-day training plans
✅ My mentorship and live workouts
Equipment Needed:
- 2 yoga blocks
- Foam roller
- Glide discs (or towels)
- Chair
- Wall
- Massage ball
- Stool
- Booty band (mini band)
Exercises in This Routine:
- Butterfly Position Adductor Release (Inner Thigh Mobility)
- Glute Medius Wall Release (Hip Stability Prep)
- TFL & Quad Foam Rolling
- Deep Squat Breathing (360 Diaphragm Expansion)
- Abdominal Brace with Heel Slide Level 1 & 2 (Core Control)
- Glute Medius Hip Dips ... Push More Than You Pull Challenge
- Airplanes: Chair-Assisted (Hip Rotation Control)
- Side Lunges ...Push vs. Pull for Glutes & Adductors
- Side Planks with Abductor Activation (Lateral Hip Strength)
- Glute Bridge Progressions: Regular, Marching, Butterfly (Build Glute Power)
- Hamstring Bridge on Foam Roller: Bilateral & Unilateral Holds (Hamstring & Core Activation)
- Standing Hip CARs & Straight Leg Hip Abductions (Hip Joint Control)
- Frog Pose Rocks + Internal Rotation Lifts (Groin Mobility)
- Middle Splits
- Happy Baby Breathing (Cool-Down & Hip Reset)
