Groin and Back Stretch

How to do the Groin and Back Stretch

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.

Muscles worked

Role	Muscles
Primary	adductors
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same adductors, with and without kit.

Adductor Foam Roller Band Hip Adductions Resistance Bands Lying Bent Leg Groin Other Equipment Lateral Box Jump Other Equipment Lateral Cone Hops Other Equipment Thigh Adductor Machine

Easier than the Groin and Back Stretch

Same movement pattern, lower entry difficulty — work up from here.

Side Lying Groin Stretch beginner · Bodyweight

Harder than the Groin and Back Stretch

Lying Bent Leg Groin expert · Other Equipment

Common questions

What muscles does the Groin and Back Stretch work?

The Groin and Back Stretch primarily works the adductors. Adductor, Adductor/Groin, and Lying Bent Leg Groin train the same muscle, across 5 equipment types.

What equipment do you need for the Groin and Back Stretch?

None — the Groin and Back Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Adductor and Adductor/Groin also need nothing.

Is the Groin and Back Stretch suitable for beginners?

It is rated intermediate. Start with Side Lying Groin Stretch and work up.

Where should the Groin and Back Stretch go in a workout?

Early — the Groin and Back Stretch is compound, working 1 muscle group, so run it first or second while you are fresh.

Similar exercises

Adductor Foam Roller Adductor/Groin Bodyweight Lying Bent Leg Groin Other Equipment Side Lying Groin Stretch Bodyweight Groiners Bodyweight Lateral Bound Bodyweight