Exercise guide
Side Lying Groin Stretch
The Side-Lying Groin Stretch raises the upper leg and guides it toward the shoulder. The adductors are the primary target, while straightening the knee may add hamstring tension.
Training context
Understanding the Side-Lying Groin Stretch
Holding behind the knee generally provides more control and requires less flexibility than holding the foot. The lower leg and torso should create a stable base before the upper leg moves.
Do not force the knee toward the floor or shoulder. Use a range that can be released smoothly without twisting the pelvis.
Technique overview
Support the upper leg before increasing the range
Lie on one side with the lower knee bent for balance. Lift the upper leg and support it behind the knee or at the foot. Guide it gently toward the upper shoulder while keeping the torso stable, then release slowly before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.