Groin and Back Stretch

Also called butterfly stretch, groin stretch and seated groin stretch.

Works

Adductors

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Sit on the floor with your knees bent and feet together.

1. Interlock your fingers behind your head. This will be your starting position.
2. 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.

Cues

• Soles together, knees out.
• Hands behind the head.
• Curl down, elbows inside the thighs.
• Sit back up tall.

Common mistakes

• Bouncing the knees.
• Forcing the curl.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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