beginnerNo equipmentFloor
Kneeling Groin Stretch
An adductor and groin release performed in a wide kneeling position. Tight adductors contribute to pelvic compression, hip rotation faults, and knee tracking problems — this passive hold addresses all three.
Kneeling Groin Stretch
Duration
2 min
Hold
90s
Sets
2
How to do it
- 1
Kneel on a mat with both knees wide apart, toes pointing outward.
- 2
Slowly sink your hips down toward the floor between your knees.
- 3
Place your hands on the floor or on your thighs for support.
- 4
Let gravity create the stretch, do not force your hips down.
- 5
Hold 1 to 2 minutes, breathing slowly. Let the inner thighs release progressively.
Benefits
- Releases tight adductors and groin muscles
- Improves hip abduction and external rotation range of motion
- Reduces pelvic compression that contributes to lower back and knee pain
Common mistakes
- Forcing the hips down aggressively, this should be a relaxed gravity-assisted stretch
- Allowing the feet to be flat on the floor instead of letting the tops of the feet rest on the mat
- Rounding the upper back and collapsing the chest
Target areas
hips
Good for
seniorsgentlepost surgery
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