Supported Side Leg Stretch
The supported side leg stretch is a bodyweight stretching exercise targeting the hip abductors, performed while holding a desk or chair for support. It involves shifting the hips laterally to stretch the outer thigh and hip region, improving abductor flexibility and relieving tension from prolonged sitting or standing.
How to do it
- Stand beside your desk or chair and hold onto it with one hand for support.
- Cross your outer leg in front of the standing leg, resting it lightly on the ground.
- Shift your hips away from the desk, leaning into the supported side to feel a stretch along the outer hip and thigh.
- Hold the stretched position for 20-30 seconds, breathing deeply.
- Return to the starting position and repeat on the other side for the desired number of repetitions.
Form cues
- Hold support firmly
- Keep your chest upright
- Shift hips laterally
- Keep your breathing steady
- Feel the stretch along the outer hip
Breathing: Inhale deeply as you prepare, and exhale slowly as you shift your hips to deepen the stretch.
Common mistakes
- Leaning forward, which shifts the focus away from the hip stretch
- Holding your breath, which prevents muscles from fully relaxing
- Over-stretching into sharp pain, which risks muscle strain
- Bending the supporting knee too much, which reduces stability
Muscles worked
Primary: abductors. Secondary: hip flexors, glutes.
Suggested sets & reps
Get fitter
2 sets × 30 s per side, rest 30 s
Lose weight
2 sets × 30 s per side, rest 30 s
Build muscle
2 sets × 30 s per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain in your hip or lower back, stop immediately and ease off.
- If you have a history of hip or knee injuries, consult with a professional before starting new stretches.
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
Where should I feel this stretch?
You should feel a gentle pull along the outer hip and upper thigh of the leg that is crossed over.
Can I do this at my office desk?
Yes, this is designed specifically for office environments. Just ensure your desk or chair is stable before leaning.
How often should I stretch?
You can perform this stretch daily, especially after long periods of sitting, to help relieve hip tension.