Groin and Back Stretch
How to do the 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.
How to program the Groin and Back Stretch
Sets and reps
As a compound movement, the Groin and Back Stretch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Groin and Back Stretch is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Groin and Back Stretch work?
The Groin and Back Stretch primarily targets the Adductors.
What equipment do I need for the Groin and Back Stretch?
You need no equipment (bodyweight only). Difficulty level: Intermediate.
How many sets and reps of the Groin and Back Stretch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
