Quick Answer
Supine Strap Assist Groin Stretch is a intermediate stretching exercise that targets your hamstrings and adductors. It uses a other. Lie flat on back.
Video Tutorial
How to Perform the Supine Strap Assist Groin Stretch
- 1
Lie flat on back.
- 2
Loop strap around arch of right foot.
- 3
Lift right leg straight up.
- 4
Slowly lower straight right leg out to side.
- 5
Keep left leg/hip grounded.
- 6
Use strap for gentle pull.
- 7
Feel stretch inner thigh/hamstring.
- 8
Hold 15-30s. Switch legs.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Supine Strap Assist Groin 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 Supine Strap Assist Groin Stretch work?
The Supine Strap Assist Groin Stretch primarily works your hamstrings and adductors. Secondary muscles include the glutes.
What equipment do I need for the Supine Strap Assist Groin Stretch?
The Supine Strap Assist Groin Stretch needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Supine Strap Assist Groin Stretch suitable for beginners?
The Supine Strap Assist Groin Stretch is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Supine Strap Assist Groin 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 Supine Strap Assist Groin Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.