Adductor/Groin
The adductor groin stretch has you step into a wide side lunge, bending one knee while the opposite leg stays straight, sinking your hips down until you feel a stretch along the inner thigh of the straight leg. It's a simple, standing, no-equipment stretch for the adductors, the muscles that pull your legs toward the midline, and it's a natural companion to any lower-body training day.
Why it works
Bending one knee while keeping the other leg straight and wide creates a direct lengthening effect on the inner thigh of the straight leg, since that muscle group is exactly what resists the legs spreading apart. Sinking your hips down deepens that stretch by increasing the distance between your hips and the straight knee. Because you can control the depth simply by how far you sink and how wide your stance is, this stretch scales easily from a gentle opener to a much deeper hold as your flexibility improves.
Set up
- Stand with your feet wide apart, wider than shoulder width.
- Turn both feet slightly outward for comfort.
- Rest your hands on your hips or on your bent knee for balance.
How to do it
- Shift your weight to one side, bending that knee while keeping the opposite leg straight.
- Sink your hips down and toward the bent-knee side until you feel a stretch along the inner thigh of the straight leg.
- Keep the straight leg's foot flat on the floor, toes pointing forward or slightly out.
- Hold the position, breathing steadily, without bouncing.
- Push through the bent leg to return to center.
- Repeat on the other side for the same duration.
Form cues
- Bent knee tracks over the bent-side foot.
- Straight leg's foot stays flat on the floor.
- Sink down, don't lean forward.
- Hold steady, no bouncing.
Breathing: Breathe slowly and evenly through the hold; a long exhale as you sink often lets you settle a touch deeper.
Common mistakes
Letting the straight leg's heel lift off the floor.
Fix: Widen your stance slightly or reduce the depth until that foot can stay flat throughout the stretch.
Leaning the torso forward instead of sinking the hips straight down.
Fix: Keep your chest upright and focus on lowering your hips vertically toward the bent knee.
Bouncing in and out of the stretch to try to go deeper.
Fix: Hold the position steady; a controlled hold lengthens the muscle more reliably than repeated bouncing.
Pushing into sharp pain rather than a comfortable pulling sensation.
Fix: Reduce the depth slightly; the stretch should feel like a clear pull, not pain.
How to program it
- Hold for 20 to 30 seconds per side, 2 or 3 times, most days if hip and groin flexibility is a priority.
- It fits well after lower-body training, when muscles are warm, or as part of a general flexibility routine.
- Progress gradually by widening your stance or sinking a bit deeper over weeks as flexibility improves.
Safety notes
- The groin can be a sensitive area; ease into the stretch gradually rather than sinking to maximum depth immediately.
- Stop if you feel any sharp or shooting pain rather than a steady pulling sensation.
Exercise profile
- Force
- Static
- Mechanics
- Isolation
- Category
- Stretching
Frequently asked questions
How long should I hold the adductor groin stretch?
Twenty to thirty seconds per side, repeated 2 or 3 times, works well for most people. Daily consistency over weeks matters more than pushing hard in any single session.
Why do I feel this stretch more on one side than the other?
Side-to-side flexibility differences are common and not usually a concern. Spend a little extra time on the tighter side rather than forcing both sides to match immediately.
Is this the same as a butterfly stretch?
Both target the adductors, but the butterfly stretch is done seated with the soles of your feet together, while this version is a standing side lunge. Many people use both for variety.
Can tight adductors affect other exercises?
Tight inner thighs can sometimes limit range of motion in movements like the squat or lunge. Regular stretching here may help those movements feel more comfortable, though it isn't a guaranteed fix for any specific limitation.