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.
Since this exercise relies on duration and intensity rather than reps, the AI tracks your hold times and perceived exertion (RPE) to ensure you aren't forcing the stretch too aggressively, which can trigger the stretch reflex and hinder progress. By analyzing your recovery data and potential lower back pain history, the app can adjust the weight or hold time to optimize tissue lengthening without risking strain. Over time, it learns your flexibility threshold to safely progress the load.
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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