Lying Abductor Stretch
To perform the Lying Abductor Stretch, lie on your back with your legs extended.
Keep one leg straight and lift it towards the ceiling while keeping the other leg flat on the ground.
- Hold the lifted leg with your hands just above the knee.
- Gently pull the leg towards your body to feel a stretch in the outer thigh and hip.
- Hold the stretch for 15-30 seconds, then switch legs.
How to perform the Lying Abductor Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Lying Abductor Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Variations of Lying Abductor Stretch
Exercise Ball Lying Abductor Stretch
Perform the Exercise Ball Lying Abductor Stretch to enhance flexibility in your hip abductors.Lie on your side on an …
Lying Leg Hang Abductor Stretch
Perform the Lying Leg Hang Abductor Stretch to improve flexibility in your hip abductors.Lie on your back with your l…
Related exercises
1 2 Stick Drill
The 1 2 Stick Drill enhances your agility and coordination. You use a stick to guide your movements through a series …
1 to 2 Jump Box
The 1 to 2 Jump Box is an explosive exercise that enhances your jumping ability and coordination.Stand in front of th…
123 Back Drill
The 123 Back Drill focuses on improving back strength and stability.Start in a standing position with feet shoulder-w…
2 to 1 Jump Box
The 2 to 1 Jump Box is an explosive exercise that enhances your power and coordination.Stand in front of the jump box…
3 Leg Chatarunga Pose
Begin in a three-legged downward dog position, with one leg raised high behind you.Engage your core and keep your hip…
3 Leg Dog Pose
Begin in a downward-facing dog position. Lift one leg towards the ceiling, keeping your hips square.Engage your core …
3/4 Sit-Up
Lie on your back with your knees bent at a 45-degree angle. Cross your arms over your chest. Engage your core and lif…
4 Way Single Leg Hop
The 4 Way Single Leg Hop enhances balance, coordination, and lower body strength.Stand on one leg with a slight bend …