Groin and Back Stretch

Groin and Back Stretch is a intermediate-level compound in the stretching category that primarily works the adductors.

How to do it

1. 1Sit on the floor with your knees bent and feet together.
2. 2Interlock your fingers behind your head. This will be your starting position.
3. 3Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.