Side Lying Groin Stretch
How to do the 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.
How to program the Side Lying Groin Stretch
Sets and reps
As an isolation movement, the Side Lying Groin Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Side Lying Groin Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Side Lying Groin Stretch work?
The Side Lying Groin Stretch primarily targets the Adductors. It also recruits the Hamstrings as supporting muscles.
What equipment do I need for the Side Lying Groin Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Side Lying Groin Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
