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Groin and Back Stretch

A intermediate stretching exercise for the quads, done with just your bodyweight.

Groin and Back Stretch: starting positionGroin and Back Stretch: finishing position
Main muscles
Quads
Equipment
Bodyweight
Level
Intermediate
Type
Compound
Movement
Static

How to do the Groin and Back Stretch

  1. Sit on the floor with your knees bent and feet together.
  2. Interlock your fingers behind your head. This will be your starting position.
  3. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

Sets and reps

Mobility2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Groin and Back Stretch

Questions

What muscles does the Groin and Back Stretch work?

Mainly the quads.

Is the Groin and Back Stretch good for beginners?

It's rated intermediate. Beginners can build up to it with Kneeling Hip Flexor first.

What can I do instead of the Groin and Back Stretch?

Good alternatives that train the quads: Frog Hops, Groiners, Iron Crosses (stretch) or Adductor/Groin.

How many sets and reps of the Groin and Back Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).