Developing Groin Flexibility with the Weighted Butterfly

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Here’s a simple loaded stretch to lengthen the short adductors of the thigh.

This is a movement I originally learned from Ido Portal. The protocol he shared was to do 3-5 rounds of 30 reps + 30 sec hold each set.

Set up with your back to a wall, then lever two weights into position, one on each knee. It doesn’t take a lot of weight. Do some short, end range reps – allowing the weight to deepen the stretch. On the final rep, hold the stretched position for 30+ seconds. Once you can get your thighs all the way to the ground, elevate your feet on a towel or Abmat to increase the range of motion further.

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