Intermediate Groin Stretch

An intermediate stretch for the hamstrings.

Movement guide

Intermediate Groin Stretch

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Leg-up hamstring stretch demonstrated on the 3D figure

3D demoLeg-up hamstring stretchBeginner · Other / check instructions

Similar move, beginner grade.

This move

Intermediate Groin Stretch demonstrated on the 3D figure

3D demoIntermediate Groin StretchIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Plow pose (Halasana) demonstrated on the 3D figure

3D demoPlow pose (Halasana)Advanced · No equipment

Similar move, advanced grade.

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

Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.
Pull gently on the belt to create tension in your groin and hamstring muscles. Hold for 10-20 seconds, and repeat on the other side.

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: Hamstrings.

Equipment

Other / check instructions

Level

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

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Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

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Supine hamstring stretch with a strap demonstrated on the 3D figure

3D demoSupine hamstring stretch with a strapBeginner · No equipment

World's Greatest Stretch demonstrated on the 3D figure

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Chair Leg Extended Stretch demonstrated on the 3D figure

3D demoChair Leg Extended StretchBeginner · Other / check instructions

Hamstring Stretch demonstrated on the 3D figure

3D demoHamstring StretchBeginner · Other / check instructions

Intermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure

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Hamstring stretches

Questions people ask

What muscles does the Intermediate Groin Stretch work?

Mainly the hamstrings.

What equipment do I need for the Intermediate Groin Stretch?

Other / check instructions.

Is the Intermediate Groin 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 Leg-up hamstring stretch.

What is an easier alternative to the Intermediate Groin Stretch?

Try the Leg-up hamstring stretch. It works similar muscles at a lower grade.

How do I make the Intermediate Groin Stretch harder?

Progress to the Plow pose (Halasana), or add load, range or slower lowering once your form is solid.