Legs · Bodyweight
Lying Abductor Stretch
How to do the lying abductor stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back and let one leg fall across your body toward the opposite side, keeping your shoulders flat on the floor. Feel the stretch along the outer hip and glute, hold, then switch sides.
- 1Feel a stretch along the outer hip and glute of the crossing leg
- 2Keep both shoulders flat on the floor as the leg crosses
- 3Breathe and let the hip relax deeper into the stretch
Common mistakes
- Don't force the leg down past a comfortable range
- Avoid lifting your far shoulder off the floor
- Don't bounce; ease into the position
Muscles worked
The lying abductor stretch mainly works the glutes, with the lower back and obliques assisting.
- GlutesPrimary
- Lower BackSupport
- ObliquesSupport
Kovo programs the lying abductor stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.