Side Lying Groin Stretch

A beginner stretching exercise for the quads, done with just your bodyweight.

Side Lying Groin Stretch: finishing position

Main muscles: Quads
Also works: Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Side Lying Groin Stretch

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Side Lying Groin Stretch

Questions

What muscles does the Side Lying Groin Stretch work?

Mainly the quads, with the hamstrings helping.

Is the Side Lying Groin Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Side Lying Groin Stretch?

Good alternatives that train the quads: Kneeling Hip Flexor, Looking At Ceiling, On Your Side Quad Stretch or Standing Hip Flexors.

How many sets and reps of the Side Lying Groin Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).