Spread your legs while lying down

For the lying variant of leg spreading, place your feet more than shoulder-width apart while keeping your back on the floor. Then lift your body upward, leaving only your feet slightly pointing outward, with arms, neck, and head touching the ground. Arms lie extended at your side, head relaxed on the floor with eyes looking upward. The thighs now assume a V-like position in the air, as the legs are slightly spread outward.

In the second option, use a Theraband to bring the legs together just above the ankles. Lie on your back, gaze directed upward, and arms resting at your sides to provide more stability. Then, extend the legs vertically into the air, nearly fully stretched, while keeping the buttocks on the ground.

Movement execution

During leg spreading while lying down, bring the legs together in the middle. The feet remain in place, and the upper body remains stationary. Strive to continue the movement as far as possible until the inner sides of the thighs touch, exhaling during this phase. Subsequently, reverse the movement to return to the starting position at a moderate pace. Inhale during this movement and stop only when the thighs return to a natural, straight position.

Commence with the Theraband method by exhaling and moving your legs apart to the side. The legs remain nearly straight, moving parallel to the side, while the upper body remains motionless on the floor. The motion is confined to the legs. Slowly bring the legs together while inhaling, ensuring that the Theraband stays taut.

Stressed muscles and common mistakes

You can find more information about the muscles involved and common mistakes in the Leg Spread exercise lying down on the top section Leg Spread.

Alternative variants to leg spreads while lying down

For more variety in your workout, you can also explore similar exercises or other variations of Leg Spread lying down.