The front, back and inner thigh need different stretching positions. Use a supported stance and a mild pulling sensation; sharp pain is a reason to stop.
Front thigh: quadriceps
Stand beside a stable support. Bend one knee and bring the heel toward the buttock, holding the ankle only if you can reach comfortably. Keep knees near one another and avoid arching your lower back. If reaching strains the knee or balance, skip this version rather than pulling harder.
Back thigh: hamstrings
Sit near the front of a stable chair. Place one heel forward with the knee slightly bent. Keep your back long and tip forward a little from the hips. The stretch should be in the back of the thigh, not a sharp sensation behind the knee. Return upright before changing sides.
Inner thigh: adductors
Stand with feet moderately apart and support nearby. Shift weight slowly toward one bent knee while keeping the other leg comfortable. Keep feet planted and the movement shallow. Hold each stretch around 10–20 seconds as a gentle starting point, without bouncing. Warm up first and avoid stretching an acute injury without professional guidance.
