Lying Wide Leg Stretch
The lying wide leg stretch targets the adductors by spreading the legs wide from a supine position with legs raised. Gravity assists the deepening of the stretch, and the lying position removes lower back loading, making it accessible for those with limited flexibility.
How to do it
- Lie flat on your back and raise both legs up toward the ceiling.
- Open your legs wide apart toward each side.
- Use your hands on the inner thighs to gently press them further apart if needed.
- Hold the wide position for 20–30 seconds.
- Close your legs and repeat.
Form cues
- Lie completely flat on your back with your lower back gently pressed into the floor.
- Raise both legs straight up toward the ceiling before opening them wide.
- Keep your breathing steady and relaxed throughout the stretch.
- Use light pressure from your hands only if needed, never forcing the movement.
Breathing: Inhale deeply through your nose, and exhale slowly through your mouth to help your inner thighs relax into the stretch.
Common mistakes
- Bending the knees too much, which reduces the stretch felt along the inner thighs.
- Holding your breath, which creates body tension and fights the relaxation needed for a good stretch.
- Pressing down too hard with your hands, which can strain sensitive inner thigh muscles.
Muscles worked
Primary: adductors. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds hold, rest 30 seconds
Lose weight
2–3 sets × 30 seconds hold, rest 30 seconds
Build muscle
2–3 sets × 30 seconds hold, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain or discomfort in your hips or inner thighs, ease off and choose a gentler option.
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
How often should I do the lying wide leg stretch?
You can safely perform this gentle stretch daily, especially after a workout or before bed.
What should I do if I feel a sharp pain in my inner thighs?
Stop immediately and bring your legs back together. Stretching should feel like a mild tension, never sharp pain.
Do I need to keep my legs completely straight?
A slight bend in the knees is completely fine if your hamstrings feel too tight with straight legs.