Inner thigh (Adductors)

1. Place your hands on your hips and turn your toes out.
2. Bend one knee so it is directly over your ankle.

Hip Flexors (Iliopsoas)

1. Kneel down.
2. Put one foot in front of the other, hip width apart, facing forwards.
3. Bend your front knee so it is over your ankle and drop your back knee towards the floor.

Make sure your hips stay facing forward.