If you’ve ever felt tightness in your hips after a long day of sitting, working out, or just life, you’re not alone. The groin area, which includes the inner thighs and hip flexors, tends to hold a lot of tension. Stretching this area regularly can ease discomfort, increase flexibility, and even improve your mobility over time.
Whether you’re new to stretching or just looking to show your body a little more love, groin stretches are a good way to reconnect with your body and feel more at ease. They’re especially helpful in loosening an uncomfortable groin. Groin stretches help you release tension and support your body’s natural strength. These stretches can range from dynamic stretches to do before bed, to static stretches to try out in the morning.
7 Groin Stretches
Butterfly Stretch
The butterfly stretch is a gentle and effective way to target the inner thighs and groin. To do it, sit with the soles of your feet pressed together and let your knees fall outward. This stretch is fit for easing tension after sitting for long periods or running errands all day. It helps you open up your hips while staying grounded in your body. For extra comfort, sit tall with your spine aligned and gently press your knees down. If your knees don’t touch the floor, simply allow gravity to support the release.
Frog Pose
The frog pose offers a deeper stretch that opens the hips and lengthens the groin muscles. It’s a yoga pose that can feel intense at first but eventually offers a satisfying release. This stretch is particularly helpful when you’re carrying emotional stress in your hips or simply need to decompress after a long day. Start on your hands and knees. Spread your knees apart, and lower down gently while keeping your feet in line with your knees. Place a cushion or folded towel under your knees for support and take slow, deep breaths to settle in.
Lizard Stretch
The lizard stretch is a powerful groin and hip opener that also works your hamstrings. Begin in a low lunge, then bring your hands inside your front foot and slide your back leg farther behind you. This stretch is especially helpful for women who are active, whether you’re lifting, dancing, or running. It promotes greater mobility and flexibility through the hips. If you’re feeling flexible, lower your forearms to the ground or use yoga blocks for added support and comfort.
Seated Straddle Stretch
The seated straddle stretch is a great way to work on groin flexibility. Sit on the floor with your legs extended wide, then gently lean forward from your hips or reach toward one foot at a time. This stretch encourages a beautiful opening through the inner thighs and supports overall lower-body flexibility. In addition, this stretch also targets the hamstrings and lower back. If your knees feel tight, keep a slight bend in them and avoid forcing the movement. The goal is to meet your body where it is and allow space for progress over time.
Garland Pose Stretch
The garland pose is a deep squat that opens the hips and stretches the groin. It’s a grounding pose that also strengthens the lower body, improves posture, and supports digestion. Bring your feet slightly wider than hip-width. Then, lower into a squat and press your elbows against your inner knees to deepen the stretch. If your heels lift off the floor, place a rolled towel underneath for added stability. This pose is especially effective for reconnecting with your breath and tuning into your body’s natural rhythm.
Reclined Bound Angle Pose Stretch
Reclined bound angle pose is a gentle and restorative way to stretch the groin while inviting relaxation. Lie on your back, bring the soles of your feet together, and let your knees fall open to the sides. This pose is ideal for winding down at the end of the day or easing into a morning stretch routine. For extra comfort, place pillows or yoga blocks under your knees. It’s a reminder that healing doesn’t always have to be intense—sometimes rest is the most powerful stretch of all.
Side Lunge Stretch
The side lunge stretch brings in a dynamic element while targeting the groin and inner thighs. Start by standing with your feet wide apart, then lunge to one side while keeping the other leg extended. This movement helps build strength and flexibility while improving your range of motion. Keep your hips low and chest lifted, and shift side to side for a more active stretch. It’s a great way to prepare your body for movement or release tension after physical activity.
How Often Should I Do Groin Stretches?
Stretching your groin at least three to four times a week can make a big difference in how your body feels. Regular stretching helps improve mobility, reduces tightness, and supports better posture. Even a short daily routine can help you feel more flexible and less tense.
Are Groin Stretches Good For Lower Back Pain?
Yes, they can be incredibly helpful. When your hips and groin are tight, it can create tension in the lower back. By opening up those muscles, you relieve pressure and support better spinal alignment. Combining groin stretches with gentle core work can offer even more relief and support for your lower back.
Frequently Asked Questions
Should I stretch my groin if it hurts? Generally, it’s advised to practice the R.I.C.E. method when your groin is in bad pain. The acronym breaks down to rest, ice, compression and elevation. This method ensures all inflammation is released form your groin before stretching. After visiting a doctor and getting the green light, it’s perfectly safe to stretch your groin.
What is a red flag for groin pain? Although groin pain isn’t uncommon, you should know what to look out for if it becomes more severe. The main red flags to notice are symptoms like fever, vomiting, or blood in your urine accompanying the groin pain.