Seated Groin Stretch

The seated groin stretch targets the inner thigh adductors and hip flexors through a simple sitting position that requires no equipment. This fundamental flexibility exercise improves hip mobility and is accessible for all fitness levels from beginner to advanced.

Instructions

1. Sit upright on a mat or floor with your back straight and core engaged.
2. Bend both knees and bring the soles of your feet together in front of your body.
3. Allow your knees to fall out to the sides naturally, creating a diamond or butterfly shape with your legs.
4. Hold your feet together with your hands or place your hands on your inner thighs for gentle pressure.
5. Maintain an upright posture with your shoulders relaxed and back neutral.
6. Breathe deeply and relax into the stretch for 20-30 seconds.
7. If desired, gently press your knees down with your hands to slightly deepen the stretch.
8. Release the position and gently straighten your legs to complete the stretch.

Tips

• Keep your back straight throughout the stretch—avoid rounding your spine forward
• Do not force your knees down; use gravity and gentle pressure rather than aggressive stretching
• If you have very tight hips, place your hands on the floor behind you for support
• This stretch is particularly effective when performed after a warm-up or workout
• Breathe deeply and relax into the stretch to progressively improve flexibility over time
• Performing this stretch regularly significantly improves hip flexibility and reduces groin tightness
• For a deeper variation, lean forward gently from your hips while maintaining a straight back