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Exercises/Side Lunge Stretch
StretchingBeginner

Side Lunge Stretch

A wide stance static stretch with the weight shifted over one bent knee to stretch the inner thigh of the straight leg.

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Primary muscles

  • Adductors

Secondary muscles

  • Hamstrings
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Side Lunge Stretch movement

Main muscles working (thicker lines)

Starting position

Standing with feet about twice shoulder-width apart, toes pointing forward or slightly out.

  1. 1

    Shift your weight to one side, bending that knee and sitting the hips back.

  2. 2

    Keep the other leg straight with the foot flat on the floor.

  3. 3

    Hold when you feel a stretch along the inner thigh of the straight leg.

  4. 4

    Return to centre and switch sides.

Breathing: Breathe slowly and sink slightly deeper on each exhale.

Coaching tips

  • Sit the hips back

  • Bent knee tracks over the toes

  • Chest up

Common mistakes

  • Letting the bent knee cave inward

  • Lifting the heel of the bent leg

  • Rounding the back

Safety notes

  • Place hands on the floor or a support for balance and stop at mild tension.

Details

Body parts
Hips
Equipment
Bodyweight
Movement
Stretch · Lunge
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Partner Adductor StretchIntermediate→

Similar Exercises

  • Adductor Rock-BackBeginner→
  • Butterfly StretchBeginner→
  • Side-Lying Groin StretchBeginner→
  • Supine Groin StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.