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Fitness » Tips » Perform These Groin Stretches To Improve Flexibility

Perform These Groin Stretches To Improve Flexibility

Groin stretches

Your Out-and-Out Guide to Groin Stretches

You have probably seen how professional sportsmen stretch, before they jump into exercising. By doing so, they ward off possible injuries, muscle tension and pain (5). During the workout, people usually focus on trying to reduce fat, grow and strengthen muscles or just keep the body in tone, and sometimes they forget about the importance of the flexibility and exercises which improve it, including, among others, groin stretches. A well-rounded workout routine should absolutely include them because groin stretches play a pivotal role in stabilizing your knees and lower back. On top of that, they contribute to a better hip mobility and keep them from locking up. If you are determined to avoid any painful groin pulls, you should definitely keep on reading.Kneeling groin stretches

Types of groin stretches

Stretches improve your joint range of motion and athletic performance (4). They can also treat medical conditions caused by tightened muscles or a pinched nerve (1), such as piriformis syndrome and sciatica. The same goes for groin stretches and pain. It is usually caused by a strain of the muscles. However, there is a wide variety of other conditions, accompanied by the groin pain. Do not attempt to diagnose yourself, and let the specialists do their job. The following groin stretches will not only help you reduce the risks of straining your muscles in the future, but will also alleviate the pain and promote fast recuperation if you’re already hurt. 

Butterfly stretch

For this stretch, you need to sit down, knees bent, connect your soles in front of your pelvis. Straighten your back, put your hands on your feet, and slowly lean forward and down, pushing your thighs towards the floor. Don’t push too hard, your knees don’t necessarily have to touch the floor. Hold the position for 20 seconds, then release (2).

Kneeling groin stretch

With your right leg get down on your knee, the other leg should be bent at a 90° angle, foot placed on the floor, in front of you. While keeping your back straight and your right leg pressed to the floor, lean forward. Endure the stretch for 30 seconds, repeat switching the leg.

Long adductor stretch

For this exercise, you need to sit down, straighten your legs, and spread them as far as your flexibility allows. Tilt your torso forward and down, elbows touching the floor. Remain in that position for 15 seconds.

Side lunge groin stretch

This is one of the most popular groin stretches out there. Stand straight, feet together. Step to the side with your left leg, making a lunge, keep your toes pointing forward. Slowly return to the initial position and repeat the movement with your right leg. Repeat the exercise 10 times, switching legs. 

Side lunge groin stretches


A fit and healthy body requires a diversified workout. It is not enough to pay attention only to certain parts or aspects of your body, such as, for example, local muscle mass building or fat reduction. To decrease the risk of injuries, you need to maintain your flexibility. If you are already experiencing pain in the pelvis area, then the above-listed groin stretches might relieve the suffering. Practicing stretches is beneficial for your body, but too many of them can make your muscles weak and loose (3). If you feel any discomfort while performing groin stretches, you must immediately hold back from your exercise plan, and consult with a personal trainer or a physician. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!Take 1 Minute Quiz and Get Customized Meal & Workout Plan


  1. Exercises for a pinched nerve in your hip (2018,
  2. Stretches to Help You Get Loose (2019,
  3. Stretching and Flexibility: 7 Tips (2012,
  4. Stretching: Focus on flexibility (2020,
  5. The best stretches for runners (2019,
Laura VanTreese

Laura VanTreese

Hi! My name is Laura VanTreese. I am a professional nutritionist as well as personal trainer who has over 8 years of experience in the health and wellness world. I have worked in a variety of different settings as well as with a vast array of clientele. I worked primarily as a nutritionist in a public health setting working mainly with pregnant and postpartum women helping them to maintain a healthy lifestyle while juggling the new demands of motherhood. I've also worked for several years as a personal trainer and have helped numerous clients create a sustainable healthy lifestyle through manageable healthy eating habits and regular exercise routines. My main goal in life is to help others achieve their health and wellness goals and I'm so happy to have this platform to be able to do just that! :)

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