Seated Groin Stretch
Sit on the floor with your back straight, bend your knees, and bring the soles of your feet together. Hold your feet and gently pull them toward your groin while allowing your knees to drop toward the floor. Keep your back upright and avoid forcing your knees down.
- Target muscles
- Upper legs
- Also works
- Lower back, Glutes
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Seated Groin Stretch: how to do it
- Sit on the floor with your back straight and legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to drop outward to the sides.
- Hold your feet with your hands and pull them gently toward your groin.
- Keep your back straight and avoid slouching as you press your knees closer to the floor using your leg muscles. Do not force the stretch.
- Hold this position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly release the stretch and return to the starting position.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is rounding the back, which reduces the effectiveness of the stretch. Avoid pressing your knees down forcefully, and focus instead on keeping the spine straight and letting gravity lower the knees naturally.
Alternatives
More Upper legs exercises
Questions about Seated Groin Stretch
Which muscles does the Seated Groin Stretch work?
The Seated Groin Stretch primarily targets the inner thigh muscles, including the adductors in the upper legs. It also gently engages the glutes and lower back as you maintain an upright posture.
Do I need any equipment for the Seated Groin Stretch?
No equipment is necessary for the Seated Groin Stretch as it’s a bodyweight exercise. You can use a yoga mat or soft surface for comfort, but any flat and stable floor space will work.
Is the Seated Groin Stretch suitable for beginners?
Yes, beginners can safely perform the Seated Groin Stretch as long as they ease into the position without forcing the knees down. It’s a gentle mobility exercise that can be adjusted to individual flexibility levels.
What are common mistakes to avoid in the Seated Groin Stretch?
A common mistake is rounding the back, which reduces the effectiveness of the stretch. Avoid pressing your knees down forcefully, and focus instead on keeping the spine straight and letting gravity lower the knees naturally.
How long should I hold the Seated Groin Stretch?
For mobility and flexibility benefits, aim to hold the stretch for 20–30 seconds and repeat 2–3 times. Advanced practitioners may gradually increase the time to 1–2 minutes for deeper muscle release.
Are there variations or modifications for the Seated Groin Stretch?
Yes, you can move your feet farther from your groin to make the stretch easier or closer for a deeper stretch. For additional support, place cushions under the knees to reduce strain while still targeting the inner thighs.
What are the benefits of doing the Seated Groin Stretch regularly?
Regular practice can improve hip mobility, reduce tightness in the inner thighs, and enhance overall lower-body flexibility. It’s especially beneficial for athletes, runners, or anyone spending long periods sitting.