Side-Lying Groin Stretch
Lying on your side, you lift the top leg and draw the knee toward your shoulder to open the inner thigh; straightening the leg makes it harder.
Primary muscles
- Adductors
Secondary muscles
- Hamstrings
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your side with your head resting on the bottom arm and the bottom knee bent in front of you for balance.
Lift the top leg and hold it behind the knee (easier) or by the foot (harder).
Draw the knee up toward the same-side shoulder, letting the leg open away from the floor.
Hold when you feel a stretch along the inner thigh; straighten the leg to increase it.
Lower the leg and switch sides.
Breathing: Breathe slowly and let the leg open a little further on each exhale.
Coaching tips
Hips stacked
Knee toward the shoulder
Neck relaxed on the bottom arm
Common mistakes
Rolling back onto the spine
Yanking the leg
Holding the breath
Safety notes
Ease off if you feel pinching at the front of the hip.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.