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Side lying leg raises (stretching)

The Side Lying Leg Lift exercise, also known as lateral leg lifting in the English-speaking world, exhibits significant similarities to the fitness exercise Lateral Leg Lift. Through a slight variation, a stretching of the abductors can also be achieved. In the following section, you will discover all the essential information about the correct body position and execution to stretch the adductors during the side lying leg lift.

Body position

For the side lying leg lift, begin by lying on the floor. Your lower arm supports you, keeping the upper body slightly upright. The other hand can be placed in front of you to provide additional stability. Place one leg sideways on the floor while stretching the other diagonally into the air. Stack both legs directly on top of each other, and direct your gaze towards the tip of your foot in the air.

Movement execution

To initiate the side lying leg lift, raise the lower leg. While exhaling, bring both legs together. They are now almost fully extended and diagonal in the air. Only your hands and the buttocks or hips still touch the ground. Then, take a deep breath and lower the leg again. However, do not place it completely down to maintain tension in the adductors.

Stressed muscles and common mistakes

Additional information about the muscles targeted and frequently occurring errors during the execution of the exercise Side Leg Lift (Stretching) can be found on the page Stretching Adductors.

Alternative variants to side leg raises (stretching)

To make your training more diverse, you can also try similar exercises or other variations of Side Leg Lifts (Stretching).

Stretching the adductors by opening your legs (stretching)

In the lying leg spreading exercise, you lie on your back on the floor. Your legs are positioned vertically in the air and are then spread outward to create a comfortable stretch. Thanks to this lying starting position, athletes can fully concentrate on stretching the adductors in a relaxed posture.

Adductor stretch sitting with wide legs (stretch)

In the exercise of stretching the adductors while sitting with wide-spread legs, you spread your legs outward while sitting and pull your toes towards your body in a wide leg position. This creates an intense stretch on the inner sides of the thighs. To further stretch the adductors, you can move your hands forward.

Adductor stretch with a wide stance (stretch)

In the stretching exercise of stretching the adductors with a wide stance, the legs should be positioned as far apart as possible. There can be significant differences depending on the flexibility of the athletes. By bending forward with a straight back, you intensify the stretch on the adductors.

Squat adductor stretch (stretching)

Squat adductor stretching is an exercise where you stretch the inner thighs in a squatting position. Start with an upright stance, and the feet are angled outward. To intensify the stretch, you can support the movement in squat adductor stretching with your hands, allowing for various intensities.

Standing adductor stretch (stretch)

Standing adductor stretching is a popular stretching exercise, also known as the standing groin stretch. Stand upright and extend one leg sideways. Shift the weight in the opposite direction. There are various variations, including the option to theoretically kneel with one leg on the ground.

Butterfly stretch

The butterfly stretch is one of the preferred stretching exercises for the adductors. It is also known as sitting hip stretching or seated groin stretch. Sit in a seated position and bring the soles of your feet together. For an intense stretch, press your knees towards the ground.

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