Side Lying Groin Stretch

A beginner stretch for the adductors and hamstrings.

Movement guide

Side Lying Groin Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusAdductors · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Side Lying Groin Stretch demonstrated on the 3D figure

3D demoSide Lying Groin StretchBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Groin and Back StretchIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Adductors. Also: Hamstrings.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Intermediate Groin Stretch demonstrated on the 3D figure

3D demoIntermediate Groin StretchIntermediate · Other / check instructions

Wide-angle seated forward fold (Upavistha Konasana) demonstrated on the 3D figure

3D demoWide-angle seated forward fold (Upavistha Konasana)Intermediate · No equipment

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure

3D demoBound angle pose (Baddha Konasana)Beginner · No equipment

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Goddess pose (Utkata Konasana) demonstrated on the 3D figure

3D demoGoddess pose (Utkata Konasana)Beginner · No equipment

Supine hamstring stretch with a strap demonstrated on the 3D figure

3D demoSupine hamstring stretch with a strapBeginner · No equipment

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Questions people ask

What muscles does the Side Lying Groin Stretch work?

Mainly the adductors, with help from the hamstrings.

What equipment do I need for the Side Lying Groin Stretch?

Other / check instructions.

Is the Side Lying Groin Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Groin and Back Stretch.

How do I make the Side Lying Groin Stretch harder?

Progress to the Groin and Back Stretch, or add load, range or slower lowering once your form is solid.