Side Lying Groin Stretch

How to do it

Lie on your side and bend the bottom knee for stability. Lift the top leg and hold behind the knee or foot, then gently draw it toward your shoulder while pressing it slightly toward the floor until you feel a stretch through the inner thigh. Hold, then switch sides.

1. 1Feel a stretch through the inner thigh and groin of the lifted leg as you guide it toward your shoulder
2. 2Keep your torso relaxed on the floor so the movement stays in the hip rather than your back
3. 3Move slowly and use only enough pressure to create a steady stretch

Common mistakes

• ×Do not yank the leg or force it into a range that causes hip pinching
• ×Avoid rolling backward or twisting your torso to chase more range
• ×Do not lock the knee hard if straightening the leg increases tension too sharply

Muscles worked

The side lying groin stretch mainly works the adductors.

• AdductorsPrimary
• HamstringsMinor