Groin and Back Stretch
The Groin and Back Stretch targets the Adductors and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Groin and Back Stretch
- 1
Sit on the floor with your knees bent and feet together.
- 2
Interlock your fingers behind your head. This will be your starting position.
- 3
Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
Similar Exercises
Frequently Asked Questions
What muscles does the Groin and Back Stretch work?
The Groin and Back Stretch primarily targets the Adductors. It's an effective compound exercise for building adductors strength.
Is the Groin and Back Stretch good for beginners?
The Groin and Back Stretch is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Groin and Back Stretch?
The Groin and Back Stretch requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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