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Adductors · Beginner

Banded Lying Groin Stretch

Supine band-assisted straight-leg abduction hold for a controlled inner-thigh and groin stretch.

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Banded Lying Groin Stretch demonstration

Exercise overview

Training details

Adductors

Equipment

Resistance Band

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie face up with the nonworking leg extended and loop a resistance band securely around the foot of the working leg.
  2. 02Raise the working leg toward the ceiling with its knee comfortably straight and hold the band in the same-side hand.
  3. 03Guide the raised leg slowly out to the side until you feel a comfortable stretch along the inner thigh.
  4. 04Keep both sides of your pelvis heavy on the floor and hold for the prescribed time without allowing the trunk to roll.
  5. 05Guide the leg back to center under control, lower it, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationButterfly Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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