Intermediate Groin Stretch

Intermediate Groin Stretch is a flexibility - hip abduction exercise involving Hip adductors, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hip adductors, Hamstrings
Secondary muscles: Gastrocnemius, Gluteus maximus
Exercise type: Flexibility - hip abduction

Exercise technique

Floor
Lie face up with both legs comfortably extended.
Strap
Loop a strap around the ball of one foot.
Raise
Lift that leg slightly and support it with the same-side hand.
Open sideways
Slowly move the leg outward at the hip.
Pelvis
Limit the range by keeping the opposite hip and shoulder on the floor.
Hold
Apply light strap tension for a comfortable inner- and rear-thigh stretch.
Return
Bring the leg to the center, bend the knee and lower before switching.

Key technique points

Do not lock the knee backward.
Keep the opposite hip down.
Use light strap force.
Do not aim to lower the leg to the floor.
Monitor the inner-thigh stretch.
Move outward slowly.

Common mistakes

Rotating the pelvis

Do not roll your whole torso sideways after the leg.

Tugging the foot

Do not apply strong ankle force through the strap.

Bending the knee

Do not unintentionally lose the long-leg position as range increases.

Dropping sideways

Do not release the weight of the leg uncontrollably.

Opening the opposite leg

Do not shift your pelvis by changing the support line.

Forcing depth

Do not insist that your thigh reach the floor.

Frequently asked questions