Intermediate Groin Stretch

Plant your paws wide and gently sink into a cozy cave-opening stretch for your inner thighs. Breathe like a calm bear in winter, let the hips soften, and keep the knees tracking over your toes. No roaring, no bouncing, just steady pressure until the groin feels warm and roomy.

Instructions

1. Stand with a wide stance, toes slightly turned out, and hands on hips or in front for balance.
2. Shift your weight to one side, bending that knee while keeping the other leg straight.
3. Keep your chest tall and hips back as you sink until you feel a stretch in the inner thigh of the straight leg.
4. Hold the position while breathing slowly and evenly.
5. Return to center and repeat on the other side.
6. Complete the desired number of holds per side.

Benefits

• Improves groin and inner-thigh flexibility (adductors)
• Enhances hip mobility for lateral movements and deep squats
• May reduce risk of adductor strains when progressed appropriately
• Supports better lower-body positioning in sport and lifting
• Can help relieve stiffness from prolonged sitting

Key Points

• Move into the stretch gradually; stop before sharp pain.
• Keep the heel of the straight leg down and toes pointing forward or slightly out.
• Maintain a neutral spine with chest up and hips back.
• Knee of the bent leg should track in line with the toes.
• Breathe slowly to help the muscles relax.

Common Mistakes

• Bouncing or forcing range of motion
• Letting the bent knee collapse inward
• Rounding the lower back or leaning excessively forward
• Lifting the heel of the straight leg off the floor
• Pushing into sharp pain or numbness/tingling