maratoolGroin and Back Stretch
How to do the groin and back stretch
- Sit on the floor with your knees bent and feet together.
- Interlock your fingers behind your head. This will be your starting position.
- Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.
Muscles worked
The muscle under tension is the adductor group down the inner thigh, which pulls the leg back toward the midline and controls the hip as it opens.
A stretch loads it at the far end of the range it normally works in, so the position you hold is itself the resistance.
Every exercise for:Adductors
How this movement works
Several joints combine to set the position, and then everything stops. Because the shape is held rather than repeated, the limit is how long the whole chain stays where you put it — not how strong any single muscle in that chain happens to be.
It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.
What you need
These train the adductors too, using equipment this one does not:
- Groinersbody only
- Thigh Adductormachine
- Adductorfoam roll
- Band Hip Adductionsband
Difficulty
Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.
Of the 13 adductors exercises in this database, 4 are listed at intermediate level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.