Seated Groin Stretch

Seated Groin Stretch

The Seated Groin Stretch is a fantastic exercise that targets the inner thigh muscles, known as the adductors. This stretch is great for improving flexibility, relieving tension, and preventing groin strains. It can be done either at home or in the gym, requiring no special equipment. The Seated Groin Stretch is an effective way to stretch the adductor muscles of the hips and groin area. By stretching these muscles regularly, you can increase your range of motion and improve your overall athletic performance. Additionally, this stretch can also help alleviate tightness and discomfort in the inner thigh region. To perform the Seated Groin Stretch, you simply sit on the floor or a mat with your legs extended in front of you. Then, you gently bend one knee and bring the sole of your foot to touch the inner thigh of the opposite leg, allowing your knee to fall outward. You can then lean forward, aiming to reach toward your toes, while keeping your back straight. By incorporating the Seated Groin Stretch into your regular fitness routine, you can improve your flexibility, reduce the risk of injury, and enhance your overall physical well-being. Remember, flexibility training is an essential aspect of a well-rounded fitness program, so don't neglect the importance of stretching exercises like the Seated Groin Stretch!


  • Sit down on the floor with your legs extended straight in front of you.
  • Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.
  • Use your hands to gently press down on your inner thighs, encouraging a deeper stretch.
  • You can choose to stay in this position or lean forward from your hips to increase the stretch.
  • Hold the stretch for 20-30 seconds while breathing deeply.
  • Slowly release the stretch and return to the starting position.
  • Repeat the seated groin stretch for a total of 3-5 times.

Tips & Tricks

  • Start with a proper warm-up before performing the seated groin stretch to prevent injuries.
  • Maintain proper posture throughout the stretch by sitting tall and engaging your core.
  • Focus on deep breathing and relax into the stretch to increase flexibility and promote relaxation.
  • Gradually increase the stretch by gently pushing your knees towards the ground, but avoid bouncing or forcing the movement.
  • Listen to your body and adjust the intensity of the stretch according to your comfort level.
  • Hold the stretch for at least 30 seconds on each side, aiming to increase the duration over time.
  • Incorporate the seated groin stretch into your post-workout routine to aid in muscle recovery.
  • Combine the seated groin stretch with other complementary stretches for a well-rounded flexibility routine.
  • If you experience any pain or discomfort, consult a fitness professional or healthcare provider for guidance.
  • Stay consistent with your stretching routine to see improvements in flexibility over time.


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