Side Lying Groin Stretch

Side Lying Groin Stretch is a isolation stretching exercise that trains the adductors.

Open in MyoAmigo →

Primary muscles: Adductors

Secondary muscles: Hamstrings

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Side Lying Groin Stretch from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Adductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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