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Side Lying Groin Stretch

The Side Lying Groin Stretch primarily targets your Adductors, with support from Hamstrings. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Isolation · Static

Primary muscles: Adductors Secondary muscles: Hamstrings

How to perform Side Lying Groin Stretch

  1. Step 1. Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
  2. Step 2. Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
  3. Step 3. Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

Frequently asked questions

Which muscles are primarily targeted during the side lying groin stretch?

This movement primarily targets the gluteal complex and the adductors of the inner thigh. It helps improve hip mobility by lengthening the muscles responsible for hip abduction and rotation.

What is a common form mistake to avoid during this stretch?

Avoid rotating your pelvis backward or arching your lower back to compensate for tight hips. Maintain a neutral spine and keep your hips stacked vertically to ensure the tension remains on the target muscles.

How should I position my legs for maximum effectiveness?

Keep the bottom leg straight and extend the top leg outward while maintaining contact with the floor. Adjust the angle of the top leg to find the specific area of tightness within the glutes and groin.

Is there a regression for beginners with very tight hips?

Beginners can perform the stretch with a bent knee on the top leg to reduce the lever length and intensity. Using a yoga block or pillow to support the knee can also help manage the depth of the stretch.

How long should I hold this stretch and how often should I perform it?

Hold the position for 30 to 60 seconds per side for 2 to 3 sets. This stretch is most effective when performed daily or as part of a post-workout recovery routine to improve long-term flexibility.

Sample sets & reps for Side Lying Groin Stretch

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Adductors exercises

  • Adductor — stretch
  • Band Hip Adductions — band
  • Groiners — stretch
  • Lateral Bound — bodyweight
  • Lateral Box Jump — box

See all Adductors exercises →

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