Side Lying Groin Stretch

Side Lying Groin Stretch is a flexibility - adductors and hamstrings exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hip adductors
Secondary muscles: Hamstrings
Exercise type: Flexibility - adductors and hamstrings

Exercise technique

Lie down
Lie on your right side with your right knee bent in front.
Head
Keep your head comfortable on your arm or a suitable support.
Lift
Raise your left leg and support it behind the thigh with your left hand.
Draw closer
Gently bring your left knee toward your left shoulder.
Open
Open your thigh a small distance toward the floor to find an inner-thigh stretch.
Progress
If comfortable, extend your left knee a little farther.
Side
Lower the leg under control and turn onto your other side.

Key technique points

Do not pull from the knee joint.
Use the lower leg for balance.
Avoid rolling your hips excessively backward.
Extend the knee gradually.
Limit the inner-thigh stretch.
You do not have to hold the foot.

Common mistakes

Collapsing to reach the foot

Do not force your neck and torso to bend when your arm cannot reach.

Pressing on the knee

Do not apply force to the knee joint instead of the thigh.

Rolling onto the back

Do not lose side-lying support and change the stretch.

Straightening the knee forcefully

Do not extend suddenly beyond the hamstring limit.

Lifting the hip

Do not increase inner-thigh range by lifting your pelvis off the floor.

Releasing quickly

Do not let the leg fall from hand support without control.

Frequently asked questions