Open your hips and lower back and reduce tension with this one mobility exercise, according to a personal trainer.

Fitness instructors say these simple movements go a long way for building flexibility, body awareness and confidence.

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Common symptoms include “sharp groin pain and clicking ... Lean forward slightly so you feel a stretch in your left quadriceps and hip flexors. Do 3 sets of 30-second holds.

Open your hips and lower back and reduce tension with this one mobility exercise, according to a personal trainer.

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Increasing hip internal rotation translates to better movement mechanics and improves the range available for motion. You’ll feel the stretch primarily in your glutes, hips and groin ...

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“When your hip mobility is limited ... "Not only does the butterfly stretch give an excellent stretch in the hips and groin area by opening them up, but it helps relieve lower back tension ...

“Hip mobility stretches allow for a wider range of motion ... “This stretch targets the inner thighs and groin, areas directly involved in many movements during intimacy,” Rogers said.

The move stretches your groin, internally rotates the hip joints and extends the hips and lower back — all in one exercise.