Bent Leg Groin Stretch

• CATEGORY

  Mobility

  Flexibility

  Lower Body

  Recovery

• EQUIPMENT NEEDED

  Bench or Box

• LEVEL

  All Levels

Overview

The Standing Bent Leg Groin Stretch is a lower-body mobility movement designed to open the hips and stretch the adductors. Performed with one foot elevated on a box or bench, this stretch allows for deeper groin engagement while encouraging upright posture and balance. It’s ideal for pre-workout mobility or post-session recovery.

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Muscles Worked

PRIMARY:

• Adductors

• Hip flexors

SECONDARY:

• Hamstrings

• Gluteus maximus stabilizers

• Quadriceps

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STEP-BY-STEP INSTRUCTIONS

1. Stand next to a sturdy box or bench and place one foot on top, bending that knee to roughly 90 degrees.

2. Keep your standing leg extended and foot planted firmly on the ground.

3. Shift your hips slightly toward the elevated leg until you feel a stretch in the inner thigh of the straight leg.

4. Maintain a tall posture with your chest up and spine neutral.

5. You can place your hands on your hips or the bent knee for support.

6. Hold for the prescribed time, then switch sides.

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Variations

• Standing Straight Leg Groin Stretch

• Lateral Lunge with Reach

• Dynamic Groin Rock-Backs

• Elevated Groin Stretch with Rotation

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Benefits

• Improves flexibility in the groin and hip flexors

• Supports better range of motion in lower-body movements

• Aids in groin strain prevention

• Useful for dynamic warm-ups or cooldown routines

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COACHING CUES

• Keep the standing leg fully extended

• Drive the elevated knee outward gently to open the hip

• Maintain an upright posture and don’t round the back

• Use breath to deepen the stretch over time

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Notes

The Standing Bent Leg Groin Stretch is a targeted hip opener that uses elevation to increase range and control. It’s especially effective for addressing tight adductors, improving side-to-side mobility, and prepping the body for squatting, lunging, and athletic movements.