Adductor / Groin Stretch
A seated wide-straddle stretch that hinges the torso forward between straight legs to lengthen the inner thighs.
How to do it
- Sit tall on the floor and spread both legs into a wide straddle with the knees facing up.
- Point the toes upward, keep the heels down, and rest both hands on the floor between the thighs.
- Lengthen the spine, then hinge forward from the hips rather than rounding the lower back.
- Slide the hands farther forward between the legs until you feel a smooth pull along the inner thighs.
- Pause in that forward position without bouncing or twisting.
- Reverse the same hinge back to the upright sit and repeat.
Key technique cue
Hinge from the hips, not the low back; knees point up.
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.
Benefits
- ✓ Lengthens the adductor group in a bilateral, equipment-free position.
- ✓ Opens the inner thighs for squatting, skating, and change-of-direction work.
- ✓ Fits cooldown and mobility blocks without straps, blocks, or a bench.
About the exercise
The adductor and groin stretch is a seated straddle, not a butterfly. Both legs stay long and wide, knees face up, and the torso hinges forward from the hips as the hands slide between the thighs. That position lengthens the adductor group along the inner thigh, and a long hinge also loads the hamstrings. The heels stay planted, the knees straight but not locked, and the return follows the same path without bouncing.
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