maratoolLying Bent Leg Groin
How to do the lying bent leg groin
- Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.
- Attempt to squeeze your knees together, while your partner prevents any movement from occurring.
- After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Muscles worked
The muscle under tension is the adductor group down the inner thigh, which pulls the leg back toward the midline and controls the hip as it opens.
A stretch loads it at the far end of the range it normally works in, so the position you hold is itself the resistance.
Every exercise for:Adductors
How this movement works
Nothing travels once you are in position. The muscle holds a length under tension instead of working through a range, so effort is measured in seconds rather than repetitions — and the honest progression is more time in a good position, not a deeper one forced early.
It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.
What you need
These train the adductors too, using equipment this one does not:
- Side Leg Raisesbody only
- Thigh Adductormachine
- Adductorfoam roll
- Band Hip Adductionsband
Difficulty
Listed at expert level. It asks for range, stability or speed that takes time to build, and it punishes a rushed set-up much harder than an easier movement would.
Of the 13 adductors exercises in this database, 1 are listed at expert level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.