Side Lying Groin Stretch

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.

Nothing travels, but holding the position is not the target muscle’s job alone: the hamstrings assist hip extension and slow the knee down.

Every exercise for:AdductorsHamstrings

How this movement works

You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.

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:

• Thigh Adductormachine
• Adductorfoam roll
• Band Hip Adductionsband
• Groinersbody only

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 13 adductors exercises in this database, 8 are listed at beginner level.