Exercise library · Adductors

How to Do Groin and Back Stretch

Step-by-step instructions, muscles worked and workouts that use the groin and back stretch.

How to do it

1. Sit on the floor with your knees bent and feet together.
2. Interlock your fingers behind your head. This will be your starting position.
3. Curl 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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

Lateral BoundAdductors

GroinersAdductors

Side Leg RaisesAdductors

Carioca Quick StepAdductors

Side Lying Groin StretchAdductors

Adductor/GroinAdductors

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.