Groin and Back Stretch

An intermediate stretch for the adductors.

Movement guide

Groin and Back Stretch

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusAdductors

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Side Lying Groin Stretch demonstrated on the 3D figure

3D demoSide Lying Groin StretchBeginner · Other / check instructions

Similar move, beginner grade.

This move

Groin and Back StretchIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

No harder option is listed yet. Add load, slow the lowering or add reps.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Sit on the floor with your knees bent and feet together.
Interlock your fingers behind your head. This will be your starting position.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Adductors.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Intermediate Groin Stretch demonstrated on the 3D figure

3D demoIntermediate Groin StretchIntermediate · Other / check instructions

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure

3D demoBound angle pose (Baddha Konasana)Beginner · No equipment

Goddess pose (Utkata Konasana) demonstrated on the 3D figure

3D demoGoddess pose (Utkata Konasana)Beginner · No equipment

Wide-angle seated forward fold (Upavistha Konasana) demonstrated on the 3D figure

3D demoWide-angle seated forward fold (Upavistha Konasana)Intermediate · No equipment

3D demoAdductorIntermediate · A foam roller

3D demoGroinersIntermediate · No equipment

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Questions people ask

What muscles does the Groin and Back Stretch work?

Mainly the adductors.

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

Other / check instructions.

Is the Groin and Back Stretch good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Side Lying Groin Stretch.

What is an easier alternative to the Groin and Back Stretch?

Try the Side Lying Groin Stretch. It works similar muscles at a lower grade.