Stretching the groins

This exercise is for stretching the adductor longus (muscle in the groin area). It is used mainly in cases of groin pain syndrome and hip and knee joint pain.


Goal of the exercise:

  • Stretching the inner side of the thighs (groins)
  • Increasing the movement range
Default position
Default position
  • Stand sideways next to the table/chair (something you can lean on)
  • Place your leg in a 90 degree angle on the table / chair (or as high as you can place it)
  • Rest the stretched leg on the heel, the fingers should point upwards
Phase 1
Phase 1
  • Keep a straight posture
  • Slightly bend you standing leg in knee (to get more intensive stretch)
  • Breath normally and stay in the position for 30-60 seconds
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Exercise video tutorial

Common mistakes

  • Bowing down towards the standing leg
  • Lifting the pelvis up
  • Holding breath
  • Slouching while bending the standing leg

How often to exercise

  • Exercise everyday
  • Stay in described position for 30-60 seconds (stretching), and repeat 3 times

Videos that might interest you

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