spread legs

Leg spreading is a fitness exercise primarily targeting the strengthening of the middle gluteal muscle, which is part of the abductors. Additionally, it stimulates the superficial fibers of the large gluteal muscle and the tensor fasciae latae. Secondarily, the hip muscles and the small gluteal muscle also come into play during this exercise.

Spread your legs while sitting

Leg spreading can also be performed while sitting, providing an alternative for fitness enthusiasts. All that's needed is a Theraband and a weight bench or an alternative seating option.

Body Position

Start by sitting on a weight bench with an upright posture, and your feet placed in front of you with toes touching the ground. You can lightly support your hands beside you to enhance stability during the exercise. A Theraband is attached around your thighs, positioned as low as possible. The front thighs should not rest on the weight bench but rather float freely in the air.

Execution of Movement

Initiate leg spreading by moving your thighs outward, keeping your toes firmly on the ground, and letting the movement occur solely through the outward bending of the knees. Exhale during this movement and extend it as far as possible without experiencing discomfort. Hold tension briefly in the end position, then bring your legs back to the center, maintaining a slight tension on the band. Inhale during the inward movement, preparing for the next repetition.

Spread your legs while lying down

Leg spreading while lying down is a fitness exercise with two variations, differing significantly in body position and execution of movement.

Body Position

For leg spreading while lying down, position your feet more than shoulder-width apart while lying on your back. Lift your body upward, so only your feet, slightly turned outward, arms, neck, and head remain on the ground. Your arms are extended beside your body. Keep your head relaxed on the ground, with your gaze directed upward. Your thighs assume a V-shaped position in the air, as both legs are slightly spread outward.

For the second variation, use a Theraband to attach your legs just above the ankles. Lie on your back, gaze upward, and let your arms rest beside you for added stability. Now, vertically lift your legs into the air, keeping them almost fully extended. Ensure your buttocks remains on the ground.

Execution of Movement

For leg spreading while lying down, bring your legs together in the middle. The feet remain in the same position, and your upper body does not move. Continue the movement until the insides of your thighs touch while exhaling. Then, reverse the movement, returning to the starting position at a moderate pace while inhaling. Stop only when the thighs return to a natural, straight position.

Begin the Theraband variation by exhaling and spreading your legs apart. Keep them almost fully extended, moving in a straight line to the side. The upper body remains motionless on the ground, and the movement occurs only in the legs. Slowly bring the legs back together while inhaling. Ensure there is always some tension on the Theraband.

Common mistakes in the leg spread exercise

Incorrect execution of the leg spreading exercise poses the risk of injuries and diminishes the effectiveness of training. Therefore, here are some helpful tips to avoid the most common mistakes.

✅ Insufficient tension on the band: During exercises with the Theraband, it is crucial to maintain a certain level of tension on the band. Ensure that the Theraband is never too loose, as this would reduce training intensity and could also cause the band to slip.

✅ Incorrect foot positioning: In leg spreading, the placement of your feet is crucial for each variation. Follow the instructions provided in the explanations for each leg spreading exercise to ensure proper foot positioning.

Alternatives and similar exercises to leg spreads

For those looking to complement the various leg spreading variations in their leg training or prefer alternative methods to train the abductors, the following alternatives can be incorporated.