Adductor (Groin) Stretch for Runners & Triathletes

Compared to multidirectional sports for example rugby, basketball, hockey or netball, with all their turning, cutting and changes of direction, the repetitive action of running is very linear.

This is often reflected in the available ranges of motion we see in runners, triathletes and other endurance sports people.

While there’s clearly no need for a runner to be able to perform the splits, it is important for us not to be excessively tight through our adductors, the muscles of the inner thigh.

As I previously described here, adductor tightness can contribute to common imbalances we see at the hips and knees.

Try the stretch in today’s video and let me know how you get on:

  • 3 x 1 minute each leg

This half kneeling adductor stretch provides a great alternative to the adductor stretch in our Free 30 Day Challenge – Check it out!

Screen Shot 2014-10-23 at 21.34.52

Last updated on March 2nd, 2021.


  1. Thanks for this James. I still do the stretch from the 30 day challenge when I can – I know my hips are tight in all directions. I play tennis as well as run so I do need more range of movement.
    This stretch feels very nice.

  2. Hi James, my left side adductors are much tighter than my right side. To rebalance, is it just a matter of doing more stretching work on that side? Thanks Martin

  3. Hi. I am going to give your 30 day challenge a go and I just wanted to know when in the day is it best to do each set of exercises? Is it a good idea to do it before or after a run? Also, do you need to do a warm up routine first?
    Thanks, Emma

  4. Hi James. I am a distance runner in my fifties and always getting injured (hamstring, calf, groin strains etc). Looks like this is just what I need, especially as I am planning to run my first marathon in a couple of months. I’m pleased that my wife has agreed to join me in the thirty day challenge. Feel good after the completing the Day 1 exercises.

  5. I tried the alternative, because the main exercise in the 30-day challenge hurts the inside of my knees. Who knew?: the alternative is painful, but not in a bad way. I’m just tight. It was eye-opening how tight I am. I’m going to incorporate both the original and the alternative into my routine.