Primary
Stretching
Secondary
Groin, Inner Thighs
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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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.
A compromised back position during the Seated Groin Stretch puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Pushing knees down with hands instead of using elbow pressure.
Letting your elbows drift wide during the Seated Groin Stretch shifts load onto your shoulder joint instead of your Adductors. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Bouncing in the stretch rather than holding steady.
Bouncing or using momentum during the Seated Groin Stretch takes work away from your Adductors and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
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
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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.