Side Lunge Stretch
A wide stance static stretch with the weight shifted over one bent knee to stretch the inner thigh of the straight leg.
Primary muscles
- Adductors
Secondary muscles
- Hamstrings
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing with feet about twice shoulder-width apart, toes pointing forward or slightly out.
Shift your weight to one side, bending that knee and sitting the hips back.
Keep the other leg straight with the foot flat on the floor.
Hold when you feel a stretch along the inner thigh of the straight leg.
Return to centre and switch sides.
Breathing: Breathe slowly and sink slightly deeper on each exhale.
Coaching tips
Sit the hips back
Bent knee tracks over the toes
Chest up
Common mistakes
Letting the bent knee cave inward
Lifting the heel of the bent leg
Rounding the back
Safety notes
Place hands on the floor or a support for balance and stop at mild tension.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.