The lying abductor stretch is a supine stretch where you lie on your back and pull one leg across your body to deeply stretch the outer hip, IT band, and gluteus medius. It is one of the most effective stretches for tight outer hips, especially in runners and cyclists.
Muscle Group
Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the outer hip and IT band
- Stretches the gluteus medius
- Combines hip and spinal twist mobility
- Calming and restorative
- Excellent for runners and cyclists
- No equipment needed
How to perform
- Lie flat on your back with both legs extended.
- Lift your right leg straight up. Cross it over your body to the left.
- Use your left hand to pull your right leg further across, gently increasing the stretch.
- Try to keep your right shoulder pressed into the floor — your hips will rotate but your shoulders should stay grounded.
- Feel the stretch through your right outer hip, IT band, and lower back.
- Extend your right arm out to the right for a deeper torso twist.
- Hold for 30 to 60 seconds. Breathe deeply.
- Switch sides and repeat.
FRONT VIEW
BACK VIEW
Lower Back
Primary