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Exercises/Side-Lying Groin Stretch
StretchingBeginner

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.

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Primary muscles

  • Adductors

Secondary muscles

  • Hamstrings
Sets
2
Duration
20–30 sec per side
Rest
15–30s

How to perform

Side-Lying Groin Stretch movement

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.

  1. 1

    Lift the top leg and hold it behind the knee (easier) or by the foot (harder).

  2. 2

    Draw the knee up toward the same-side shoulder, letting the leg open away from the floor.

  3. 3

    Hold when you feel a stretch along the inner thigh; straighten the leg to increase it.

  4. 4

    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.

Details

Body parts
Hips
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Supine Groin StretchBeginner→

Similar Exercises

  • Butterfly StretchBeginner→
  • Side Lunge StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.