Side-Lying Groin Stretch tutorial
The side-lying groin stretch is a simple move that improves the flexibility of the inner thighs and adductors without putting pressure on the lower back or knees. It helps improve hip mobility, ease tightness after leg training and prepare for movements like the wide-stance squat.
How to perform
- Lie on your side on the floor or a mat and rest your head on your lower arm or a pillow.
- Keep your bottom leg straight and in line with your body.
- Bend your top knee and place the top foot on the floor in front of your bottom knee, or support the leg with your hand.
- Use your top hand to gently open the top knee toward the ceiling and back until you feel a stretch in the inner thigh.
- Hold at a mild stretch for 20-30 seconds and breathe slowly.
- Return gently, roll onto your other side and repeat for the other leg.
Breathing: Breathe slowly and deeply through your nose during the stretch and relax a little further with each exhale.
Key tips
- Keep your pelvis stacked and steady so your torso doesn't roll back.
- The stretch should feel mild and tolerable, never painful.
- Do it after training while the muscles are warm for better results.
Common mistakes
- Bouncing or forcing the knee to get a deeper stretch.
- Letting the torso and pelvis roll back with the leg.
- Holding your breath during the stretch.
Safety: People with hip joint pain or a recent groin strain should stretch very gently and stop if they feel sharp pain in the groin or hip.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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