Groin Stretch / Adductor Stretch

Here is a groin stretch series that will help keep your groin /adductor muscles flexible.

A pulled groin is a common and frustrating injury. The groin refers to the inner thigh’s adductor muscles, responsible for drawing the thighs together and stabilizing the hips. These muscles are often extremely tight in both active and unactive people.

See how to stretch these muscles below:

Groin / Adductor Stretch 1

Kneeling down with your feet close together and your knees spread far apart, lean forward as shown.

Work to keep your back straight and butt moving back toward your heels. As you can see here, my back is rounded and I am well off my heels. My groin is pretty tight! A more flexible person would be sitting on their heels with a straight back.

Either way, you should feel a good stretch along your inner thighs.

Hold for 30 seconds.

Groin / Adductor Stretch 2

For this stretch, sit on your butt with your legs straight, as far apart as you can get them comfortably.

First, work on simply sitting straight up, keeping your back straight. This might be difficult for people with tight groin muscles. If that’s the case, work the stretch in that position.

If you can keep your back straight while reaching forward, do so.

Either way, you should feel a good stretch in your groin.

Hold for 30 seconds.