Wall Wide Leg Open Bent Stretch
The wall wide leg open bent stretch is a bodyweight flexibility exercise where the legs are spread wide against the wall in a supine position with a slight knee bend. It provides a progressive inner thigh and groin stretch using gravity and the wall for guided positioning.
How to do it
- Lie on your back and position your hips at the base of the wall with your legs extended straight up against it.
- Slowly allow your legs to slide apart into a wide V position, bending your knees slightly as comfortable.
- Let gravity pull your legs wider as you relax your inner thighs.
- Hold the stretch for 20-30 seconds at the comfortable maximum width.
- Bring your legs back together and repeat for the desired number of sets.
Form cues
- Keep your lower back pressed into the floor.
- Slide your feet down slowly and evenly.
- Relax your inner thighs into the stretch.
- Keep your knees slightly bent to protect joints.
- Breathe deeply to encourage muscle release.
Breathing: Inhale deeply through your nose, and exhale slowly through your mouth as you allow your legs to slide further apart.
Common mistakes
- Forcing legs too wide: can cause strain on the groin or knee ligaments.
- Lifting the lower back: reduces the stability of the pelvis and limits the stretch.
- Holding breath: keeps muscles tense and prevents the body from relaxing into the stretch.
- Bouncing the legs: creates jerky movements that can lead to muscle pulls.
Muscles worked
Primary: inner thighs. Secondary: glutes, hamstrings, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 45–60 s hold, rest 30 s
Lose weight
2–3 sets × 45–60 s hold, rest 30 s
Build muscle
2–3 sets × 45–60 s hold, rest 30 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your hips or knees, ease off or stop immediately.
- If you have a history of hip or lower back injury, consult with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel pain during this stretch?
You should feel a gentle pulling sensation in your inner thighs. If you feel sharp or stabbing pain, ease off immediately.
How close should my hips be to the wall?
Start with your hips a few inches away. As you get more flexible, you can scoot closer to the wall.
Can I do this every day?
Yes, gentle stretching can be done daily to help maintain flexibility and reduce muscle tension.