What you'll gain

• Restores inner-thigh and hamstring range after repetitive hip flexion on the bike.

• Needs no equipment, so it fits any post-ride setting.

• Gives a clear, timed hold that is easy to program and coach.

Step-by-Step Instructions

1. 1

   Sit upright on the floor and open your legs into a comfortable wide straddle.

2. 2

   Extend both knees and point your toes toward the ceiling.

3. 3

   Brace your abdominal muscles to stabilize your spine and exhale slowly.

4. 4

   Hinge forward from the hips, reaching your hands ahead and keeping a flat back.

5. 5

   Stop at the point of tension and hold for fifteen to thirty seconds without bouncing.

6. 6

   Return to upright, rest briefly, then repeat the hold two to four times.

Common Mistakes

• Rounding the lower back to reach further, which shifts strain onto the spine.

• Bouncing into the stretch instead of holding it, which triggers a protective contraction.

• Letting the knees roll in and the toes drop, which takes tension off the adductors.

• Pushing to pain rather than tension, which is how groin strains are aggravated.

About This Exercise

This clip shows a seated straddle stretch, the static hold most riders use once they are off the bike. You sit with the legs wide, knees extended and toes pointing up, brace the trunk, then hinge forward from the hips with a flat back until you feel tension through the inner thighs. The stretch also reaches the hamstrings, calves and back. Guidance is to hold fifteen to thirty seconds and repeat two to four times, moving from the hips rather than rounding the lower back, and never bouncing into range. For a catalog this is a cool-down and flexibility asset rather than a cardio one. Use it in post-ride recovery blocks, mobility screens for cyclists, and adductor-focused stretching sequences.

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