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Flexibility
Flexibility

Stretch: Groin (Seated, Soles Together)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
stretchgroinadductorsseatedstatic

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In one line

Sit with the soles of the feet together pulled toward the buttocks, place the elbows on the inner thighs, and slowly push the legs toward the floor.

Detail

Target area: Groin. (Diagram 20)

Steps:

  1. Sit upright on the floor.
  2. Flex your knees and bring the heels and soles of your feet together as you pull them toward your buttocks.
  3. Place your elbows on the inside portion of both upper legs.
  4. Exhale, and slowly push your legs to the floor.
  5. Hold the stretch and relax. NOTE: This stretch is more effective with your back against a wall.

Key facts

  • Position: seated upright, knees flexed, heels and soles together pulled toward the buttocks.
  • Action: place elbows on the inner thighs; slowly push the legs to the floor.
  • NOTE: more effective with the back against a wall.
  • Static stretch: hold and relax.

Connections

  • static-stretching — technique used.
  • hip-adductors, gracilis — groin/adductor musculature stretched.
  • stretch-groin-forward-lean — the forward-lean progression of this stretch.
SourceReference manual
p.384
Pages: 384.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Gracilis
The only 2-joint hip adductor; a weak adductor and knee flexor that the body can do without.
Hip Adductors
The hip adductors are the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Groin (Soles Together, Forward Lean)Closely related
From the soles-together groin position, grasp the feet/ankles and lean forward from the hips (without bending the back) to lower the chest toward the floor.