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Gracilis

Gracilis is another muscle which works in conjunction with the groin muscles, or adductors.

Origin

• Lower pubic body, near the pubic symphesis

Insertion

• Upper medial surface of the tibia (pes anserine insertion)

Actions

• Adducts hip
• Flexes knee
• Internally rotates the hip when the knee is flexed

Innervation

• Obturator nerve

Daily uses

• Sitting with the knees pressed together

How can I stretch it?

• Standing groin stretch
• Long adductor stretch

How can I strengthen it?

• Hip adduction using body weight
• Hip adduction using a resistance band
• Inner thigh machine