Adductor / Groin Stretch
A seated wide-straddle stretch that hinges the torso forward between straight legs to lengthen the inner thighs.
- Works
- Adductors
- Also works
- Hamstrings
- Equipment
- Bodyweight
How to
- 1Sit tall on the floor and spread both legs into a wide straddle with the knees facing up.
- 2Point the toes upward, keep the heels down, and rest both hands on the floor between the thighs.
- 3Lengthen the spine, then hinge forward from the hips rather than rounding the lower back.
- 4Slide the hands farther forward between the legs until you feel a smooth pull along the inner thighs.
- 5Pause in that forward position without bouncing or twisting.
- 6Reverse the same hinge back to the upright sit and repeat.
Common mistakes
- Rounding the lower back to reach farther instead of hinging from the hips.
- Bending the knees or letting them roll inward, which dumps the stretch out of the adductors.
- Bouncing at the end range instead of holding a steady forward position.
- Forcing a painful pinch in the hip crease or inner-thigh tendon.