Lying Sartoriu Stretch
Relax and lengthen your inner thighs with the Lying Sartorius Stretch. Perfect for improving hip mobility and releasing tension.
The Lying Sartoriu Stretch mainly works the glutes & hips and hip abductors (outer thighs), with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Lying Sartoriu Stretch Muscles Worked
Primary
Long Thigh (sartorius); Hip Stabilizer (gluteus minimus)
Secondary
Hip Adductors; Upper Thigh (Groin) (pectineus)
Lying Sartoriu Stretch Variations and Alternatives
How to do the Lying Sartoriu Stretch
Lying Sartorius Stretch Instructions
Positioning
Start Position:
Lie flat on your back on a comfortable surface (like a yoga mat or carpet).
Ensure that your body is straight and relaxed.
Leg Position:
Bend your knees and bring your feet flat on the ground, hip-width apart.
Slowly let your knees drop out to the sides. You can place your feet together or allow them to rest apart; choose what feels most comfortable.
Arm Position:
Extend your arms out to your sides, keeping them at about shoulder height. Your palms can face up or down depending on your comfort.
Movement
Stretch:
Gently press your knees further away from each other, feeling a stretch in your inner thighs.
Maintain a relaxed upper body while focusing on releasing tension in the hips and thighs.
Hold the Position:
Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the stretch.
Release:
Slowly bring your knees back together to return to the starting position.
Repetition
Repeat the stretch 2-3 times, ensuring to breathe and relax during each hold.
Tips
Ensure not to push your knees too hard; the stretch should feel comfortable, not painful.
If you feel any discomfort, reduce the range of motion or adjust your position.
Lying Sartoriu Stretch FAQs
What muscles does the Lying Sartoriu Stretch work?
The Lying Sartoriu Stretch mainly works the glutes & hips and hip abductors (outer thighs), with help from the hip adductors (inner thighs). The main muscles are the sartorius and gluteus minimus.
What equipment do you need for the Lying Sartoriu Stretch?
None. The Lying Sartoriu Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Sartoriu Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Sartoriu Stretch variations and alternatives?
Similar exercises include the Side-Lying Assisted Adductor Stretch, Side Kneeling Adductor Stretch, Kneeling Sartoriu Stretch and Lying Abductor Stretch.
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