Lying Leg Hang Abductor Stretch

Muscles worked

Setup

1. Lie on your side on a flat bench with your body aligned straight.
2. Position yourself so your top leg is close to the edge of the bench while the bottom leg is bent at the hip and knee for stability.
3. Stack your hips and shoulders vertically so they are perpendicular to the bench.
4. Hold onto the edge of the bench with your top hand for balance.

How to do it

1. Slowly extend your top leg and allow it to hang off the side of the bench toward the floor.
2. Exhale deeply and relax your hip muscles, letting gravity pull the leg into a deep stretch along the outer thigh.
3. Hold the stretch for 30-60 seconds while maintaining steady, rhythmic breathing.
4. Carefully use your hand or hip muscles to lift the leg back onto the bench before switching sides.

Form checklist

• Keep your hips stacked; do not let the top hip roll forward or backward.
• Keep the hanging leg fully extended at the knee.
• Maintain a neutral spine and avoid arching your lower back.
• Ensure the bottom leg remains securely on the bench to prevent sliding.

Pro tips

• Slightly rotate your top foot inward (toes pointing toward the floor) to shift the focus more onto the TFL and anterior glute fibers.
• Focus on 'heavy' legs—imagine your leg getting heavier with every exhale to deepen the passive range of motion.

Make it harder

• Wear a light ankle weight on the hanging leg to increase the gravitational pull.
• Slightly move the hanging leg backward into hip extension to target the posterior fibers of the glute medius.

Frequently asked

What muscles does the lying leg hang abductor stretch work?

The lying leg hang abductor stretch primarily targets the glutes, and also works the adductors as secondary muscles.

What equipment do you need for the lying leg hang abductor stretch?

The lying leg hang abductor stretch requires no equipment — just your body weight.

Is the lying leg hang abductor stretch good for beginners?

Yes. The lying leg hang abductor stretch is a beginner-friendly movement and a strong foundation to build on.

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