Primary
Stretching
Secondary
Groin, Inner Thighs
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
Preview a first week that includes Seated Groin Stretch
MySetPlan shows you when to use Seated Groin Stretch, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The seated groin stretch, also called the butterfly stretch, targets the adductor muscles of the inner thigh by bringing the soles of the feet together while seated. This classic hip opener improves lateral hip mobility essential for deep squats, lateral movements, and activities requiring open hip positions.
When to use it
Include in cooldowns after lower body training.
Who it's for
Anyone needing hip flexibility, martial artists, dancers, and those preparing for squatting.
Focus on sitting tall rather than forcing your knees down. The stretch should come from relaxing the inner thigh muscles, not from pressing with your elbows. If your back rounds, sit on a folded towel or yoga block to elevate your hips.
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Also targets: Groin, Inner Thighs
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Sit with soles of feet together.
Pull feet toward body.
Let knees fall toward floor.
Sit up tall with a straight spine.
Press knees gently with elbows.
Hold stretch while breathing steadily.
Same as butterfly stretch.
Sit on cushion if needed.
Dont force knees down.
Include after lower body workouts, especially squat and lunge variations. Hold 45-60 seconds, breathing deeply. This stretch pairs well with hip 90-90 and frog stretch for comprehensive adductor flexibility work.
Rounding the back forward instead of hinging at the hips.
Changing your back position during the Seated Groin Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Pushing knees down with hands instead of using elbow pressure.
Letting your elbows drift away from the intended path during the Seated Groin Stretch can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Bouncing in the stretch rather than holding steady.
Bouncing or using momentum during the Seated Groin Stretch makes the movement harder to control and can shift work away from your Adductors. Use a load you can move smoothly through the intended range.
Anyone needing hip flexibility, martial artists, dancers, and those preparing for squatting.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 45-60 seconds.
MySetPlan places Seated Groin Stretch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Seated Groin Stretch
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Frequently Asked Questions About the Seated Groin Stretch
The Seated Groin Stretch primarily targets the Adductors, making it an effective exercise for stretching development. Secondary muscles worked during the Seated Groin Stretch include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Yes, the Seated Groin Stretch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Anyone needing hip flexibility, martial artists, dancers, and those preparing for squatting. Start with lighter weights to master proper form before progressing.
For the Seated Groin Stretch, the recommended approach depends on your goals. 2-3 holds of 45-60 seconds. For strength, use 30 sec holds. For muscle growth, perform 45-60 sec holds. For endurance, complete 60-90 sec holds.
Yes, the Seated Groin Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Seated Groin Stretch include: Butterfly Stretch, Frog Stretch, Standing Hamstring Stretch. These exercises target similar muscle groups as the Seated Groin Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.