HS | Groin / Adductors (sitting)

This exercises targets the groin, namely the adductor muscles of the leg in a seated position. This will capture the short as well as the long adductors, as the knee is extended. Good entry level mobilisation stretch for this region.


Sit on a swiss ball or the very edge of a bench seat and take one leg out to the side and extend the knee. You can keep a very slight bend in the knee if you are too tight. Have the other knee bent. You should easily feel a moderate stretch on the inner thigh of the extended leg. Rotate away from the extended leg with the pelvis to increase the stretch down the adductors, as well as pushing the hip slightly forward to capture the short groin and soft tissues. See if you can also clench the glutes to increase the stretch