Primary
Stretching
Secondary
Groin, Inner Thighs
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Seated Groin Stretch could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 holds of 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Seated Groin Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Seated Groin Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Seated Groin Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Seated Groin Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.