Wall Butterfly Groin Stretch
Sit upright with the back supported against the wall and the soles of the feet pressed together, pressing the knees gently toward the floor while pulsing glute contractions to facilitate adductor release.
36 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)Coaching notes
Sit upright with your back supported against the wall, soles of the feet pressed together. Press knees gently toward the floor using hands or load, pulsing glute contractions to facilitate adductor release.
Key points
- Aim to get knees flat to the mat over time
- Use active glute pulses to assist reciprocal inhibition of adductors
- Maintain upright lumbar posture flat against the wall
Common mistakes
Rounding the spine away from the wall to force knees down.
Practice settings
- Sets
- 1
- Duration
- 30 sec
- Rest
- 15 sec
- Est. duration
- 36 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
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