Lying Stretch Wide Leg Bent
The lying stretch wide leg bent is a supine adductor stretch performed with bent knees falling open to the sides. The bent-knee version is more accessible than the straight-leg variation and provides a gentle inner thigh and hip stretch in a fully supported lying position.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Allow both knees to fall open to the sides as far as comfortable.
- Breathe steadily and let gravity deepen the inner thigh stretch.
- Hold for 30–60 seconds.
- Bring the knees back together and repeat.
Form cues
- Lie flat on your back with your knees bent and feet flat on the floor.
- Allow both knees to fall open to the sides naturally.
- Relax your hips and let gravity do the work.
- Breathe slowly and steadily into your lower belly.
Breathing: Take slow, deep breaths through your nose, exhaling completely to help your inner thighs relax further into the stretch.
Common mistakes
- Forcing the knees down with your hands, which can strain the inner knee and hip joint.
- Holding your breath, which creates body tension and prevents the muscles from relaxing into the stretch.
- Arching your lower back off the floor, which pulls your pelvis out of alignment.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 30–60 seconds hold, rest 30 seconds
Lose weight
2–3 sets × 30–60 seconds hold, rest 30 seconds
Build muscle
2–3 sets × 30–60 seconds hold, rest 30 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your groin or hips, ease off and choose a gentler range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel pain during this inner thigh stretch?
No, you should only feel a gentle, comfortable pulling sensation in your inner thighs. Stop immediately if you feel sharp pain.
How often should I do this stretch?
You can perform this daily, especially after a workout or at the end of the day to help release hip and leg tension.
What if my knees cannot drop very low?
That is completely normal for beginners. Only go as far as your body allows without strain, and let consistency improve your range over time.