Groin and Back Stretch

How to perform

1. 01Sit on the floor with your knees bent and feet together.
2. 02Interlock your fingers behind your head. This will be your starting position.
3. 03Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.
• —Bouncing into the stretch instead of holding it.