Supine Groin Stretch
Lying on your back with a strap around one foot, you lower the straight leg out to the side to stretch the inner thigh and hamstring with the back supported.
Primary muscles
- Adductors
Secondary muscles
- Hamstrings
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with both legs straight and a strap or band looped around one foot, the ends in the same-side hand.
Raise the strapped leg toward the ceiling with the knee straight.
Lower the leg slowly out to the side, using the strap to control it.
Stop when you feel a stretch along the inner thigh and hold, keeping the opposite hip on the floor.
Use the strap to bring the leg back to center, then switch sides.
Breathing: Breathe slowly and let the leg open a little on each exhale.
Coaching tips
Opposite hip stays down
Knee straight, toes up
Strap controls the leg
Common mistakes
Rolling the body toward the open leg
Bending the knee
Letting the leg drop without control
Safety notes
Keep the leg supported by the strap the whole time; don't let it fall.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.