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Seated Groin Stretch

Seated Groin Stretch

The Seated Groin Stretch is a fantastic exercise for targeting and stretching the muscles of the inner thighs, also known as the groin muscles. As the name suggests, this stretch is performed in a seated position, making it accessible to people of all fitness levels. It is particularly beneficial for individuals who engage in activities that require a wide range of leg movements, such as running, dancing, or any sport that involves lateral movements. The primary muscles targeted during the Seated Groin Stretch are the adductor muscles, namely the adductor longus, adductor magnus, adductor brevis, and the gracilis. These muscles play a crucial role in hip stability and are often prone to tightness and imbalances. By incorporating this stretch into your routine, you can increase flexibility, reduce the risk of injury, and improve overall athletic performance. To perform the Seated Groin Stretch, assume a seated position on the floor or on a mat with your legs extended straight in front of you. Slowly and gently, open your legs as wide as possible, keeping your knees pointing upward and feet flexed. Lean forward from your hips, aiming to bring your chest as close to the floor as comfortable. Hold this position for 20-30 seconds, focusing on deep breaths to help relax the muscles. Repeat for 2-3 sets. Remember, proper form is crucial in any exercise to maximize the benefits and prevent injury. So, engage your core, maintain a tall spine, and avoid bouncing or jerking movements while performing the Seated Groin Stretch. Make sure to warm up your muscles before attempting any stretching routine and always listen to your body's limits. Regularly incorporating this exercise into your fitness regime will leave your groin muscles feeling loose and limber.


  • Sit on the floor with your legs straight out in front of you.
  • Slowly bend your knees and bring your feet together, allowing your knees to drop to the sides.
  • Gently press your elbows against your inner thighs, using your hands to push your knees apart.
  • Hold the stretch for 15-30 seconds while breathing deeply.
  • Slowly release the stretch and straighten your legs, returning to the starting position.
  • Repeat the stretch 2-3 times, gradually increasing the duration of each hold.

Tips & Tricks

  • Maintain good posture throughout the stretch.
  • Engage your core muscles for added stability.
  • Breathe deeply and exhale as you gently deepen the stretch.
  • Hold the stretch for at least 30 seconds on each side.
  • Avoid bouncing or jerking movements while stretching.
  • Gradually increase the intensity of the stretch over time.
  • Listen to your body and stop if you feel any pain or discomfort.
  • Perform the stretch on a soft, stable surface for optimal comfort.
  • Incorporate the seated groin stretch into your post-workout stretching routine.
  • Combine the seated groin stretch with other lower body stretches for a well-rounded flexibility routine.


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