Lying Bent Leg Groin
How to do the Lying Bent Leg Groin
- 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
Attempt to squeeze your knees together, while your partner prevents any movement from occurring.
- 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.
How to program the Lying Bent Leg Groin
Sets and reps
As an isolation movement, the Lying Bent Leg Groin is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Bent Leg Groin is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Lying Bent Leg Groin work?
The Lying Bent Leg Groin primarily targets the Adductors.
What equipment do I need for the Lying Bent Leg Groin?
You need Other. Difficulty level: Expert.
How many sets and reps of the Lying Bent Leg Groin should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
