5 Best Groin Stretches For Mobility

Tightness in the groin area can limit movement, create discomfort, and even lead to injuries.

These five stretches—Standing Groin Stretch, Seated Groin Stretch, Wide-Legged Forward Fold, Lizard Pose, and Yogi Squat—target inner thigh and hip muscles to improve flexibility and mobility.

Keep reading for a step-by-step guide to each stretch and tips on getting the most out of them.

Standing Groin Stretch (Lateral Lunge)

The Standing Groin Stretch, or Lateral Lunge, is a simple yet effective stretch that engages the inner thigh and hip muscles, making it perfect for anyone looking to improve lower body flexibility and mobility.

Often used as a warm-up, this stretch helps prepare your legs for more demanding movement while also enhancing balance and control.

How to Perform

Start by standing with your feet wider than shoulder-width apart to create a solid base.

Slowly shift your weight to one side, bending the knee on that side while keeping the opposite leg fully extended and straight.

As you lean into the stretch, ensure your hips are moving directly downward rather than twisting, so the inner thigh of the straight leg gets the maximum stretch.

Keep your torso upright, with your hands on your hips or extended in front of you for additional balance.

Targeted Muscles

This stretch primarily targets the inner thigh, specifically the adductor muscles, while also engaging the hip flexors.

Additionally, it offers some benefit to the lower back, helping improve flexibility in the muscles that support the hips and spine.

Benefits

The Standing Groin Stretch is valuable for enhancing balance and lateral mobility, which is crucial in sports and daily activities that involve side-to-side movement.

By activating and lengthening the adductor muscles, it supports greater hip flexibility, helping reduce the risk of strains or injuries associated with sudden directional shifts.

This stretch also promotes better circulation and prepares the legs for more intense movement, making it an excellent warm-up choice.

Hold Time

Hold the stretch for about 20–30 seconds on each side, maintaining a steady, relaxed breathing pattern.

Switch sides slowly to avoid straining the hips or lower back.

Tips for Success

To make the most of the Standing Groin Stretch, keep your spine straight and resist the urge to hunch forward, as this can compromise balance and reduce the stretch’s effectiveness.

Be mindful not to let your bent knee extend past your toes, which could place unnecessary strain on your knee joint.

Finally, ensure even weight distribution and avoid shifting too quickly from side to side, as this can lead to instability.

Seated Groin Stretch (Butterfly Stretch)

The Seated Groin Stretch, also known as the Butterfly Stretch, is a classic stretch that promotes flexibility in the inner thighs and groin area.

Its simplicity and effectiveness make it a go-to for anyone looking to increase hip flexibility, whether as part of a warm-up, cool-down, or standalone stretch routine.

How to Perform

To perform the Butterfly Stretch, sit on the floor with a straight back and bend your knees outward, bringing the soles of your feet together so they meet in front of you.

Grip your feet or ankles with your hands and use your elbows to gently press down on your knees, moving them closer to the floor.

Maintain an upright posture, keeping your back straight to avoid slouching.

This position should create a gentle but noticeable stretch through the inner thighs and groin.

Targeted Muscles

This stretch mainly targets the adductor muscles in the inner thighs and groin, areas that often become tight and can limit hip flexibility if neglected.

Benefits

The Butterfly Stretch is excellent for opening the hip and groin region, enhancing the range of motion over time with consistent practice.

By encouraging relaxation in the inner thigh muscles, this stretch promotes greater flexibility and can improve comfort in movements that require hip rotation.

Additionally, it serves as a foundational stretch for many athletic and everyday movements, supporting better overall lower body flexibility.

Hold Time

Hold the stretch for 30–60 seconds, taking slow, even breaths to help the muscles relax fully.

For best results, repeat the stretch 2–3 times, allowing a short break between holds to prevent overstraining the muscles.

Tips for Success

For maximum benefit, keep your back straight rather than rounding forward, which can put unnecessary strain on your spine.

Focus on applying gradual, gentle pressure on your knees rather than forcing them closer to the floor, as this can help avoid overstretching or injury.

Let your body relax into the stretch, and with consistent practice, you’ll likely notice increased flexibility in the groin and hip area.

Wide-Legged Forward Fold (Upavistha Konasana)

The Wide-Legged Forward Fold, or Upavistha Konasana, is a powerful stretch that targets the groin, inner thighs, and hamstrings, making it ideal for releasing tension and increasing flexibility in the lower body.

This stretch is particularly helpful for those with tightness in the hips and lower back, as it encourages a deep yet controlled range of motion.

How to Perform

To begin, sit on the floor with your legs extended as wide apart as is comfortable.

Flex your feet to engage your legs, and with a straight back, slowly lean forward from the hips, keeping your spine long and avoiding any rounding in the lower back.

Reach forward with your hands, extending them toward the floor or resting them on a block if necessary.

Move only as far as feels comfortable, focusing on a gentle stretch rather than pushing too hard.

Targeted Muscles

This stretch primarily works the groin and inner thighs, specifically engaging the adductor muscles, while also stretching the hamstrings.

It can provide some release in the lower back, as the forward fold position encourages relaxation in the lumbar region.

Benefits

The Wide-Legged Forward Fold is ideal for loosening tight hamstrings and inner thigh muscles, areas often neglected in daily activities.

By consistently practicing this stretch, you’ll likely notice improved flexibility in the hips and reduced tension in the lower back.

This pose is also beneficial for increasing circulation to the lower body, promoting a greater range of motion and preparing the legs and hips for more dynamic movements.

Hold Time

Hold the position for 30–60 seconds, allowing your breath to guide you deeper into the stretch.

Feel free to repeat the stretch as desired, especially if you feel gradual improvement with each hold.

Tips for Success

To get the most out of the Wide-Legged Forward Fold, keep your torso as upright as possible, only leaning forward as far as you can comfortably maintain a straight spine.

Avoid any urge to round the back, as this reduces the stretch's effectiveness and can strain the lower back.

Focus on relaxing into the stretch and keeping the feet flexed, which helps engage the muscles properly and protects the knees.

Over time, as your flexibility increases, you’ll find it easier to lean forward with a more extended reach.

Lizard Pose (Low Lunge Variation)

The Lizard Pose, or Low Lunge Variation, is a deeply effective stretch for improving hip flexibility and opening the groin area.

This pose is perfect for anyone with limited hip mobility, as it targets several key muscles in the lower body, allowing for a controlled and focused stretch.

How to Perform

Start in a high lunge position with your hands on the ground.

Step your front foot slightly outward so it rests just outside your hands.

Gently drop your back knee to the ground for support, ensuring that your front knee stays aligned above the ankle.

If you can, lower down onto your elbows, placing them either on the floor or on a yoga block for additional support.

This position will help deepen the stretch in the front leg’s hip and groin area, and you can let the front knee fall open slightly if that feels comfortable.

Targeted Muscles

The Lizard Pose primarily stretches the hip flexors, groin, and inner thigh of the front leg.

It also works on the hip of the back leg, creating a well-rounded stretch that increases flexibility across the hip area.

Benefits

This stretch is especially useful for those with tight hip muscles, as it allows for a deep release in the hip flexors and groin.

Lizard Pose not only improves flexibility but also enhances mobility in the hip joints, which can help in movements that require greater range, such as squats or lunges.

Consistently practicing this pose can help counteract the stiffness caused by prolonged sitting, making it an ideal stretch for people with desk jobs or anyone looking to relieve tension in the hips.

Hold Time

Hold the pose for 10 full breaths per side, focusing on deep, steady inhales and exhales to help the muscles relax.

Be sure to switch sides, moving into the stretch gradually to avoid any sudden pressure on the hips or knees.

Tips for Success

To make the most of the Lizard Pose, keep the back leg relaxed, allowing it to rest naturally on the floor without forcing any tension.

Let the front knee fall open if it feels natural, which helps to open the hips further and deepen the stretch.

As you hold the pose, stay mindful of your alignment and avoid collapsing into the stretch; instead, keep a sense of length in the spine and a steady, relaxed breathing pattern.

Over time, this pose can help you build both flexibility and ease in your hip joints, supporting a wider range of motion.

Yogi Squat (Malasana)

The Yogi Squat, or Malasana, is a grounding pose commonly used in yoga to open the hips and stretch the lower back.

This deep squat position provides a powerful stretch for the groin, hips, and lower back, making it an excellent pose for enhancing mobility and releasing built-up tension.

How to Perform

To enter the Yogi Squat, begin with your feet slightly wider than hip-width apart, pointing your toes outward at a slight angle to accommodate your natural hip alignment.

Slowly bend your knees and lower your hips down into a squat, bringing your torso in between your thighs.

Place your elbows on the inside of your knees and press outward gently, using your hands to press together in a prayer position at your chest.

This outward pressure helps deepen the stretch in the groin while encouraging the hips to open naturally.

Keep your heels grounded and adjust the width of your feet if needed for comfort and stability.

Targeted Muscles

Malasana primarily targets the groin and hip muscles while also providing a gentle stretch to the lower back.

It activates and engages the muscles surrounding the hips and pelvic area, making it highly beneficial for hip flexibility.

Benefits

As a staple in many yoga practices, the Yogi Squat is renowned for its benefits in increasing hip flexibility and mobility.

The pose encourages a natural opening of the groin, releasing tension that can accumulate from prolonged sitting or limited movement.

Additionally, Malasana is excellent for the lower back, helping alleviate tightness and promoting relaxation through the entire lower body.

By regularly practicing this squat, you can enhance the stability and flexibility of the hip joints, supporting better posture and balance in other activities.

Hold Time

Aim to hold the Yogi Squat for 30–60 seconds, focusing on a steady, calming breath to help relax into the pose. Feel free to repeat if desired, especially if it helps release further tension.

Tips for Success

For the best results in Malasana, focus on maintaining a tall, upright posture by lengthening through the spine and keeping your chest lifted.

Press your elbows evenly against the inside of your knees to create a balanced stretch in the groin without forcing any pressure.

If it’s difficult to keep your heels grounded, try placing a small rolled towel or yoga block under them for support.

Consistency with this pose will help improve hip flexibility and deepen the squat comfortably over time.

Tips for Integrating Groin Stretches into Daily Routine

Integrating groin stretches into your daily routine can significantly enhance flexibility, mobility, and comfort in the hips and legs.

Building these stretches into your day doesn’t have to be time-consuming, and with a few practical strategies, you can make steady progress toward your flexibility goals.

Combine with Other Stretches

To achieve balanced lower body flexibility, try pairing groin stretches with complementary stretches that target the hamstrings, quads, and calves.

For example, after completing the Butterfly Stretch, you might move into a hamstring stretch, which will further release tension in the back of the legs.

Adding these stretches into your routine creates a well-rounded approach, supporting greater joint stability and improved movement efficiency.

Use as a Warm-Up or Cool-Down

Groin stretches can be highly effective as both a warm-up and cool-down, depending on your needs.

Before a workout, a gentle groin stretch like the Standing Groin Stretch helps activate and warm the muscles, preparing them for activity and reducing injury risk.

After exercise, deeper stretches such as the Wide-Legged Forward Fold work well as a cool-down, allowing the muscles to relax and recover.

Integrating these stretches pre- and post-workout not only increases flexibility but also enhances circulation, aiding muscle recovery and reducing stiffness.

Track Progress

Keeping a log of your stretching practice can be surprisingly motivating and help you monitor improvements over time.

Track how long you hold each stretch, how it feels, and any changes in flexibility or comfort levels.

For those with specific goals, such as reaching a certain level of hip flexibility or reducing tightness, tracking progress can highlight how consistent practice leads to gradual, measurable improvements.

Simple notes in a journal or app can make it easy to look back and see how far you’ve come.

Conclusion

Incorporating these groin stretches into your routine can improve flexibility, ease tension, and enhance overall mobility.

Consistency is key, so start small and gradually build up as you feel more comfortable.

With regular practice, you’ll notice a difference in your range of motion and daily comfort.