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Side Lying Groin Stretch

BeginnerstretchTier T1

Lie on your right side with the right knee bent in front and your head on your hand. Lift the left leg, hold it behind the knee and pull it toward the left shoulder while pressing the foot down. Hold, then switch.

Targets: Hip
Muscles: Hip Adductors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your right side and bend your right knee in front to stabilize the torso.
  • Rest your head on your right hand or shoulder.
  1. He lies on his right side on the mat, the right knee bent in front of him as a stabilizer, his head resting on his right hand and the left leg extended on top.

    Step 1 of 5

    Lie on your right side with the right knee bent in front and your head on your right hand.

  2. His left leg is lifted and his left hand has taken hold of the leg behind the left knee, the knee drawing toward the chest while the right knee keeps the torso stable.

    Step 2 of 5

    Lift the left leg and hold it by the back of the knee.

  3. His left knee is pulled in toward his left shoulder while the lower leg presses downward, the inner thigh opened as the right knee keeps the base stable.

    Step 3 of 5

    Pull the left knee in toward the left shoulder while pressing the foot down.

  4. He has eased the hold and lowered the left leg back toward the mat, the right knee still bent in front, the first-side stretch complete.

    Step 4 of 5

    Hold the stretch, then release and switch sides.

  5. He lies on his right side on the mat, the right knee bent in front of him as a stabilizer, his head resting on his right hand and the left leg extended on top.

    Step 5 of 5

    Lie on your right side with the right knee bent in front and your head on your right hand.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the knee-toward-shoulder pull with the downward press. The harder foot-hold and the straightened-leg intensifier are options, not required. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.