Adductor (Groin) Stretch

Overview

The adductor stretch lengthens the muscles along the inner thigh that pull the leg inward. These muscles work hard during kicking, sidestepping and changing direction, and they are a common site of groin strains.

A comfortable seated version lets you control the stretch without putting weight through the leg. The goal is a mild stretch along the inner thigh, not a deep groin pull.

Stretch Name

Adductor (Groin) Stretch

Primary Purpose

• Ease tightness along the inner thigh
• Support comfortable kicking, squatting and sidestepping
• Complement groin-strengthening for active people

Target Muscles

• The adductor muscles along the inner thigh
• The deep muscles at the front of the hip

Difficulty Level

Beginner

Step-by-Step Instructions

1. Sit on the floor with the soles of your feet together and knees out to the sides (butterfly position).
2. Sit tall and place your hands on your ankles or shins.
3. Gently press your knees toward the floor until you feel a mild stretch along the inner thighs.
4. Hold for 20–30 seconds, breathing normally.
5. Release slowly and repeat 2–3 times.
6. For a deeper version, hinge forward from the hips while keeping the back tall.

What You Should Feel

A mild stretch along the inner thigh and groin. Stop if you feel sharp groin pain, pinching or nerve symptoms down the leg.

Common Mistakes

• Bouncing the knees down instead of pressing slowly
• Rounding the back and hunching forward
• Forcing the knees so low that the groin pinches
• Stretching aggressively through a recent groin strain

Easier Alternatives

• Sit on a cushion or folded blanket to tilt the pelvis
• Keep the feet farther from the body for a lighter stretch
• Do the stretch standing with the leg out to the side on a low step
• Use a smaller knee press and shorter hold

Progressions

• Hold longer (up to 45 seconds)
• Add a gentle forward hinge with a tall spine
• Follow with adductor strengthening, such as controlled side lunges or ball squeezes

Who Should Avoid This

Do not stretch aggressively through a recent groin strain or adductor tear without clearance. If you have a groin bulge, or pain with coughing or straining, get it assessed before stretching — it could be a hernia.

Related Guidance

• Groin pain
• Hip flexor strain
• General hip loading principles

References

1. StatPearls. "Psoas Syndrome." https://www.ncbi.nlm.nih.gov/books/NBK551701/
2. Royal Orthopaedic Hospital NHS. "Exercises for Osteoarthritis of the Hip." https://roh.nhs.uk/services-information/therapy/exercises-for-osteoarthritis-of-the-hip

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.