Side Lying Floor Stretch

Side Lying Floor Stretch


This exercise involves lying on your side on the floor and stretching your body to increase flexibility and mobility in your hips, back, and shoulders. It can also help alleviate tension and improve posture.

Muscle Group

Equipment Required

Side Lying Floor Stretch Instructions

  1. Start by lying on your side on the floor with your legs straight out.
  2. Place your bottom arm straight out in front of you and use it as a pillow for your head.
  3. Bend your top knee and bring it towards your chest, keeping your foot in line with your hip.
  4. Use your top hand to gently push your knee towards the floor, feeling a stretch in your hip and outer thigh.
  5. Hold the stretch for 20-30 seconds, breathing deeply and relaxing your body.
  6. Release the stretch and switch sides, repeating the same steps on the opposite side.

Side Lying Floor Stretch Form & Visual

side lying floor stretch

Side Lying Floor Stretch Benefits

  • Relieves tension in the hips and lower back
  • Stretches the glutes and outer thighs
  • Improves flexibility and range of motion in the hips
  • Can help alleviate sciatic nerve pain
  • Can be done at home without any equipment

Side Lying Floor Stretch Muscles Worked

  • Gluteus medius
  • Gluteus minimus
  • Piriformis
  • Tensor fasciae latae

Side Lying Floor Stretch Variations & Alternatives