Stretches

Groin Stretches

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Groin stretches for the adductors, the muscles along the inside of the thigh. The page has filmed moves, from Cossack squats and lateral leg swings to butterfly pose and adductor rolling, with a sequence and guided routines.

Groin stretches with video

These are the 8 movements from the MoveWell library for this area. Each page has a demo, numbered steps, the muscles worked and common mistakes.

Cossack Squats demonstrationCossack Squats5 to 8 reps per side. Karaoke demonstrationKaraoke10 to 20 meters each direction, or 30 seconds, 2 rounds. Leg Swings (Lateral) demonstrationLeg Swings (Lateral)10 to 15 swings per leg. Adductor Smash demonstrationAdductor Smash60 to 90 seconds per side. Butterfly Pose demonstrationButterfly Pose30 to 60 seconds. Extended Triangle demonstrationExtended Triangle30 seconds per side. Happy Baby demonstrationHappy Baby30 to 60 seconds. Sumo Squat demonstrationSumo Squat30 to 60 seconds.

A simple groin sequence

Do these in order: warm-up drills first, then any rolling, then the longer holds. Move slowly and stop if anything is sharp or numb.

#MovementHold or repsSides
1Cossack Squats6/sideEach side
2Karaoke20 m each wayn/a
3Leg Swings (Lateral)10–15/sideEach side
4Adductor Smash60 s/sideEach side
5Butterfly Pose60 sn/a
6Extended Triangle30 s/sideEach side
7Happy Baby45 sn/a
8Sumo Squat45 sn/a
JR

Joel is the founder of MoveWell and IMPOSSIBLE. He became the youngest person to run an ultra marathon on every continent, and created MoveWell to make recovery easy with routines he would actually do.

More stretches

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