Stretch - Side Lying Groin

Recommendations: 1-3 Sets, 4-10 Reps, 10-20 Dur

Intermediate Adductors Hamstrings Stretching Body Only Compound Gym

Purpose: This exercise is a controlled, balanced inner hip exercise for abducting the hip.

Benefits: This is a good exercise for strengthening the muscles for raising the legs to the sides.

Lie on your right side on an exercise mat on the floor. Bend your right knee in front of you. Rest your head on your right hand or shoulder. Lift your left leg, knee straight, and hold it by the back of the knee with your left hand. This is the starting position. Slowly pull your left knee towards your left shoulder. At the same time, try to press your left leg down to the floor. Hold this position for 10-20 seconds. Keep your left leg straight. Breathe normally. Slowly return to the starting position. Lie on your right side on an exercise mat on the floor. Bend your right knee in front of you. Rest your head on lour right hand or shoulder. Lift your left leg, knee straight, and hold it by the back of the knee with your left hand. Repeat for the required number of repetitions. Lie on your left side on an exercise mat on the floor. Bend your left knee in front of you. Rest your head on your right hand or shoulder. Lift your right leg, knee straight, and hold it by the back of the knee with your right hand. This is the starting position. Slowly pull your right knee towards your right shoulder. At the same time, try to press your right leg down to the floor. Hold this position for 10-20 seconds. Keep your right leg straight. Breathe normally. Slowly return to the starting position. Lie on your left side on an exercise mat on the floor. Bend your left knee in front of you. Rest your head on your right hand or shoulder. Lift your right leg, knee straight, and hold it by the back of the knee with your right hand. Repeat for the required number of repetitions.

There are four groups of muscles that cause movement in the hip joint. They include the gluteal group, the lateral rotator group, the adductor group, and the iliopsoas group. The prime group for hip adduction is, obviously, the adductor group, a group of muscles on the inner hip joint.