Exercise guide
Lying Abductor Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Thighs
The lying abductor stretch targets the gluteus medius and outer hip complex to improve lateral hip mobility and reduce tension in the lower back. It is an effective recovery movement for athletes and those with tight hips from prolonged sitting.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended.
- Bend your right knee and place your right foot on the floor near your left knee.
- Cross your right leg over your left, placing the right foot on the outside of the left thigh.
How to do it
- Grasp the outside of your right knee with your left hand and gently pull it across your body toward the floor.
- Extend your right arm out to the side at shoulder height to act as an anchor.
- Exhale as you deepen the stretch, holding the position for 30 seconds while maintaining deep, rhythmic breathing.
- Slowly release the tension to return to center, then repeat the process on the left side.
Form checklist
- Keep both shoulder blades pinned to the floor to ensure the stretch stays in the hip and lower back.
- Avoid holding your breath; use long exhales to help the muscles relax into the stretch.
- Ensure the movement is slow and controlled without any bouncing or ballistic pulsing.
- Keep your head and neck relaxed in a neutral position.
Pro tips
- For a deeper glute stretch, pull the knee diagonally toward your opposite shoulder rather than straight down to the floor.
- Actively press the hip of the stretching leg toward the floor to create more space in the hip joint.
Make it harder
- Straighten the top leg as you pull it across your body to increase the stretch along the IT band and outer hamstrings.
Frequently asked
- What muscles does the lying abductor stretch work?
- The lying abductor stretch primarily targets the glutes and hip flexors, and also works the adductors as secondary muscles.
- What equipment do you need for the lying abductor stretch?
- The lying abductor stretch requires no equipment — just your body weight.
- Is the lying abductor stretch good for beginners?
- Yes. The lying abductor stretch is a beginner-friendly movement and a strong foundation to build on.