Quick Answer
Groin and Back Stretch is a beginner stretching exercise that targets your adductors and lower back. It uses only your bodyweight. Sit floor, knees bent, soles of feet together.
Video Tutorial
How to Perform the Groin and Back Stretch
- 1
Sit floor, knees bent, soles of feet together.
- 2
Hold feet with hands.
- 3
Interlock fingers behind head.
- 4
Sit tall. Slowly curl upper body forward.
- 5
Bring elbows towards inner thighs.
- 6
Feel stretch groin and back.
- 7
Hold briefly.
- 8
Return upright. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Groin and Back Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Groin and Back Stretch work?
The Groin and Back Stretch primarily works your adductors and lower back. Secondary muscles include the obliques and hamstrings.
What equipment do I need for the Groin and Back Stretch?
The Groin and Back Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Groin and Back Stretch suitable for beginners?
Yes. The Groin and Back Stretch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Groin and Back Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Groin and Back Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.