How To Do Goalie Groin Stretches

The Goalie Groin Stretch is a simple and effective way to loosen up tight adductors (inner thigh muscles) and may improve hip mobility and low back pain.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): adductors/inner thighs, hips

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
On hands and knees, one leg outstretched to side, sit back into hips to feel stretch

Before starting:

Be sure to use a weight that is not too heavy.

1. To start this stretch, position yourself on all fours. You may use a pillow or yoga block under one knee for additional comfort.

2. Straighten one leg out to the side, and position that foot flat on the floor.

3. Keeping your torso and pelvis neutral, inhale and slowly rock your hips backwards to feel the stretch. Exhale as you slowly return to the start.

4. Repeat these reps on the same leg until flexibility improves, then switch legs.