Exercise guide
Lying Side Stretch
- Beginner
- Compound
- Timed hold
- Waist
A restorative rotational stretch that enhances spinal mobility while targeting the glutes, obliques, and hip flexors. It is highly effective for releasing tension in the lower back and improving overall hip range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your legs extended and arms spread wide in a 'T' position, palms facing down.
- Bend your right knee and place your right foot on your left thigh just above the knee.
- Ensure your shoulder blades are in full contact with the floor and your neck is neutral.
How to do it
- Exhale as you slowly rotate your hips to the left, guiding your right knee toward the floor across your body.
- Turn your head to look over your right shoulder to complete the spinal rotation.
- Hold the stretch for the desired duration, maintaining deep, rhythmic breaths into the side of your torso.
- Inhale as you return to the starting position and repeat the sequence on the opposite side.
Form checklist
- Keep both shoulders pinned to the floor throughout the entire rotation.
- Only lower your knee as far as you can without the opposite shoulder lifting off the mat.
- Move with control rather than using momentum to force the range of motion.
- Keep your breathing steady; do not hold your breath during the twist.
Pro tips
- Use your opposite hand to gently guide the bent knee closer to the floor for a deeper glute and oblique stretch.
- Visualize your spine lengthening as you inhale and rotating further into the stretch as you exhale.
- To emphasize the hip flexors, consciously reach the hip of the bent leg away from your ribcage.
Make it harder
- Straighten the top leg as you rotate to increase the leverage and stretch the outer hip and IT band.
- Perform the stretch with both knees bent and tucked toward the chest to increase the rotational demand on the lower back.
Frequently asked
- What muscles does the lying side stretch work?
- The lying side stretch primarily targets the glutes and hip flexors, and also works the abs as secondary muscles.
- What equipment do you need for the lying side stretch?
- The lying side stretch requires no equipment — just your body weight.
- Is the lying side stretch good for beginners?
- Yes. The lying side stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Bodyweight SwingIntermediate · glutes, hamstrings, and hip flexors
- Deep Squat Reach Forward Reach UpBeginner · glutes, hip flexors, and quadriceps
- Double Knee Side ThrustIntermediate · glutes, hip flexors, and quadriceps