Loaded Groin Stretch
The Loaded Groin Stretch is a weighted mobility exercise designed to improve flexibility in the adductors and inner thighs. By using a dumbbell to gently pull your torso forward, this movement deepens the stretch range of motion more effectively than static bodyweight stretching alone.
Iridium programs this time-based movement by tracking hold duration and external load to apply progressive overload principles to your mobility work. The AI evaluates your hip flexor and glute recovery status from the last week of training to determine if a loaded stretch fits your current fatigue levels. RPE feedback dictates future weight adjustments, ensuring the intensity drives progress without over-stressing the targeted muscles.
Form Cues
- Sit with your legs wide in a V-shape
- Keep your spine tall and chest lifted
- Hinge forward from your hips
- Exhale deeply as you sink into the stretch
- Use the weight to gently guide your torso forward
- Don't round your lower back aggressively
- Don't bounce or jerk the weight
- Don't hold your breath during the hold
- Don't force the stretch into sharp pain
- Don't let your legs rotate inward excessively
Common Mistakes
- Rounding the spine
- Bouncing to increase depth
- Using too much weight
- Holding the breath
- Tensing the leg muscles
Muscles Worked
This exercise primarily targets the adductor group of the inner thigh, helping to open the hips and improve lateral mobility. It also provides a secondary stretch to the hamstrings and lower back, making it excellent for ungluing stiff hips caused by prolonged sitting.
Primary
Secondary
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