GymPlan AISide Lying Groin Stretch
Side Lying Groin Stretch is a beginner isolation bodyweight stretching that mainly works your adductors (inner thighs), with help from your hamstrings.
How to do the side lying groin stretch
- 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.
Muscles worked
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialSide Lying Groin Stretch alternatives
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What muscles does the side lying groin stretch work?
It mainly works your adductors (inner thighs); your hamstrings assist.
How many sets and reps of side lying groin stretch should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the side lying groin stretch good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.