Side Lying Groin Stretch
- Works
- Adductors, plus hamstrings
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
- 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).
- 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.
Cues
- Bottom knee bent for balance.
- Hold the top leg behind the knee.
- Pull the knee toward the shoulder.
- Breathe slow, relax into it.
Common mistakes
- Rolling back off the side.
- Yanking into the stretch.
Where to start
Sets2-3
Reps30 s each side
Rest20 s
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.