Side Lying Groin Stretch
The Side Lying Groin Stretch isolates the Adductors through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.
How to Side Lying Groin Stretch
- 1
Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
- 2
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).
- 3
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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Side Lying Groin Stretch work?
The Side Lying Groin Stretch primarily works the Adductors. Secondary muscles include the Hamstrings, which assist during the movement.
Is the Side Lying Groin Stretch good for beginners?
Yes, the Side Lying Groin Stretch is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Side Lying Groin Stretch?
The Side Lying Groin Stretch requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.