Leg to Side

Leg to Side: So führst du sie aus

1. 1Lie flat on your back on a mat with both legs extended and your arms resting at your sides, palms facing down.
2. 2Press your lower back gently into the mat to establish a stable, neutral spine.
3. 3Inhale to prepare, then on the exhale slowly slide your right leg out to the side along the floor, keeping your foot flexed and your toes pointing up toward the ceiling.
4. 4Move the leg only as far as you can while both hips remain in contact with the mat — do not allow the opposite hip to lift.
5. 5Hold the end position for 20 to 30 seconds, breathing steadily and relaxing into the stretch with each exhale.
6. 6To deepen the stretch, press your right heel gently into the floor and engage your inner thigh slightly against the resistance.
7. 7After the hold, slowly slide the leg back to the center on an inhale, keeping the movement controlled.
8. 8Repeat on the left side, holding for the same duration.
9. 9Complete 2 to 3 rounds per side, allowing the range of motion to increase naturally over successive repetitions.

Technik-Tipps

• Keep your foot flexed and toes pointing toward the ceiling throughout the movement — this engages the leg and protects the knee joint.
• Press your non-moving hip firmly into the mat as a counterweight; this anchors the pelvis and ensures the stretch reaches the inner thigh rather than straining the lower back.
• Use your exhale to release deeper into the stretch rather than forcing the leg wider with muscular effort.
• If the floor version offers little sensation, place a folded blanket under the moving leg for a slight elevation that increases the inner-thigh stretch.
• Move slowly on both the way out and the way back — the return phase is part of the mobility work and should not be rushed.

Häufige Fehler

• Lifting the opposite hip off the mat: when the leg moves too far out, the pelvis tilts and the hip adductors are no longer under effective tension — keep both hips grounded and reduce the range if needed.
• Pointing the toes instead of flexing the foot: a plantarflexed foot reduces engagement of the leg and shifts stress toward the knee, increasing the risk of discomfort in the joint.
• Holding the breath: breath-holding creates tension throughout the body and prevents the muscles from releasing; maintain slow, rhythmic breathing for the entire hold.
• Moving too quickly into the stretch: fast lateral movement can cause the adductor muscles to tighten protectively rather than lengthen — always move at a pace that allows the tissue to respond.
• Forcing a wider range through muscular effort: pulling or pushing the leg beyond a comfortable end range without adequate hip mobility compresses the hip joint rather than stretching the inner thigh.

Häufig gestellte Fragen