Exercise guide
Groin and Back Stretch
The Groin and Back Stretch is a seated dynamic mobility drill performed with the soles of the feet together and knees opened outward. The torso curls forward briefly before returning upright. The adductors are listed as the primary target.
Training context
Why Use the Groin and Back Stretch?
The drill combines a butterfly-style lower-body position with gentle spinal movement. It may be used as part of a warm-up when the hips, knees, and back tolerate the position comfortably.
The elbows do not need to force the thighs farther apart. The movement should come from a controlled torso curl rather than pressure against the knees.
Technique overview
Curl forward without pulling the neck
Sit tall with the feet together and knees relaxed outward. Place the hands lightly behind the head without pulling it forward. Curl the torso through a modest range, pause, and return upright. Reduce the range if the hips, knees, or lower back become uncomfortable.
Treat this as an overview and use a range, pace, and setup you can control.