Adductor / Groin Stretch

What you'll gain

• Lengthens the adductor group in a bilateral, equipment-free position.

• Opens the inner thighs for squatting, skating, and change-of-direction work.

• Fits cooldown and mobility blocks without straps, blocks, or a bench.

Step-by-Step Instructions

1. 1

   Sit tall on the floor and spread both legs into a wide straddle with the knees facing up.

2. 2

   Point the toes upward, keep the heels down, and rest both hands on the floor between the thighs.

3. 3

   Lengthen the spine, then hinge forward from the hips rather than rounding the lower back.

4. 4

   Slide the hands farther forward between the legs until you feel a smooth pull along the inner thighs.

5. 5

   Pause in that forward position without bouncing or twisting.

6. 6

   Reverse the same hinge back to the upright sit and repeat.

Common Mistakes

• Rounding the lower back to reach farther instead of hinging from the hips.

• Bending the knees or letting them roll inward, which dumps the stretch out of the adductors.

• Bouncing at the end range instead of holding a steady forward position.

• Forcing a painful pinch in the hip crease or inner-thigh tendon.

About This Exercise

The adductor and groin stretch shown here is a seated straddle, not a butterfly. Both legs stay long and wide, knees face up, and the torso hinges forward from the hips as the hands slide between the thighs. That position lengthens the adductor group along the inner thigh, and a long hinge also loads the hamstrings. The approved clip plants the heels, keeps the knees straight but not locked, and returns along the same path without bouncing. In a catalog this is the floor straddle entry for cooldown and mobility collections. It belongs next to other groin stretches, hip-opening warm-downs, and flexibility pages where coaches need a bilateral inner-thigh clip with no props.

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