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Lying Bent Leg Groin

The Lying Bent Leg Groin primarily targets your Adductors. It requires stretch and is best suited to expert lifters.

Expert level · Equipment: Stretch · Static

Primary muscles: Adductors

How to perform Lying Bent Leg Groin

  1. Step 1. 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.
  2. Step 2. Attempt to squeeze your knees together, while your partner prevents any movement from occurring.
  3. Step 3. 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.

Frequently asked questions

What is the primary focus of the lying bent leg groin exercise?

This movement primarily targets the glutes through controlled hip abduction and external rotation. It is designed to improve hip stability and muscle activation without the use of heavy external resistance.

How should I position my legs for maximum effectiveness?

Keep your knees bent at a ninety-degree angle and focus on driving the movement from the hip joint. Ensure your lower back remains pressed against the floor to isolate the glutes and prevent pelvic tilting.

What is a common mistake to avoid during this movement?

Avoid using momentum or arching the lower back to increase the range of motion. Excessive rocking of the pelvis shifts the tension away from the glutes and reduces the efficacy of the exercise.

Are there any modifications for beginners who find this difficult?

Beginners can reduce the range of motion or perform the movement with feet supported on a wall. Focus on the mind-muscle connection with the glutes before increasing the volume or duration of the hold.

How should I program this exercise into my routine?

Perform 2 to 3 sets of 12 to 15 repetitions as part of a warm-up or glute activation circuit. It can be used daily or before heavy lower-body sessions to ensure the hips are properly engaged.

Sample sets & reps for Lying Bent Leg Groin

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Adductors exercises

  • Adductor — stretch
  • Adductor/Groin — stretch
  • Band Hip Adductions — band
  • Carioca Quick Step — other
  • Groin and Back Stretch — stretch

See all Adductors exercises →

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