Side Lying Groin Stretch

How to do the Side Lying Groin Stretch

1. Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
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. 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.

Muscles worked

Role	Muscles
Primary	adductors
Secondary	hamstrings
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same adductors, with and without kit.

Adductor Foam Roller Band Hip Adductions Resistance Bands Lying Bent Leg Groin Other Equipment Thigh Adductor Machine Lateral Box Jump Other Equipment Lateral Cone Hops Other Equipment

Harder than the Side Lying Groin Stretch

Lying Bent Leg Groin expert · Other Equipment Groin and Back Stretch intermediate · Bodyweight Adductor/Groin intermediate · Bodyweight

Common questions

What muscles does the Side Lying Groin Stretch work?

The Side Lying Groin Stretch primarily works the adductors, with the hamstrings as secondary movers. Adductor, Adductor/Groin, and Groin and Back Stretch train the same muscle, across 5 equipment types.

What equipment do you need for the Side Lying Groin Stretch?

None — the Side Lying Groin Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Adductor and Adductor/Groin also need nothing.

Is the Side Lying Groin Stretch suitable for beginners?

Yes, the Side Lying Groin Stretch is rated beginner. Lying Bent Leg Groin, Groin and Back Stretch, and Adductor/Groin are the progressions from here.

Where should the Side Lying Groin Stretch go in a workout?

Late — the Side Lying Groin Stretch is isolation work, so it follows your compounds.

Similar exercises

Adductor Foam Roller Adductor/Groin Bodyweight Groin and Back Stretch Bodyweight Lying Bent Leg Groin Other Equipment Thigh Adductor Machine Band Hip Adductions Resistance Bands