Lying Bent Leg Groin 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hip Adductors
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Lying Bent Leg Groin is an isolation exercise that primarily targets the hip adductors while also engaging the abs, hip flexors, and glutes. Performed on the back with knees bent and soles of the feet together, the exercise uses a band for resistance as you attempt to squeeze your knees together. A partner provides counterpressure to maintain tension, creating an isometric contraction that strengthens and stabilizes the inner thighs while improving hip mobility and core engagement.
How to Perform
Lie flat on your back and bend your knees, bringing the soles of your feet to touch each other. Ask a partner to gently hold your knees in place to stabilize your legs.
Engage your inner thigh muscles and try to press your knees together while your partner resists the movement, maintaining tension throughout the contraction.
Hold this isometric squeeze for 10 to 20 seconds, focusing on activating the hip adductors and keeping your core slightly engaged.
Slowly release the contraction and allow your partner to guide your knees downward toward the floor, stopping when you feel a comfortable stretch.
Communicate clearly with your partner to ensure the stretch is safe, avoiding any sudden or excessive force to prevent overstretching or injury.
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Tips
Focus on engaging the hip adductors fully rather than using momentum.
Keep your core tight to prevent your lower back from arching.
Maintain steady breathing throughout the isometric hold.
Avoid forcing your knees together; let the band resistance create the challenge.
Communicate with your partner to ensure safe tension and avoid overstretching.
Keep your feet pressed firmly together to maximize inner thigh activation.
Do not let your hips lift off the floor during the contraction.
Gradually increase hold time as your hip adductors get stronger.
Ensure the band is positioned securely to prevent slipping.
Focus on slow, controlled movements when releasing the contraction for safety.
How Not to Perform
Do not arch your lower back or lift your hips off the floor.
Do not use sudden or jerky movements when squeezing your knees.
Do not allow your feet to separate or lose contact during the contraction.
Do not hold your breath; avoid tensing other muscles unnecessarily.
Do not overstretch your knees when your partner pushes them down.
Do not rely on your partner to do the work; actively engage your hip adductors.
Do not let the band slip or move out of place during the exercise.
Do not rush the isometric hold; maintain controlled tension throughout.
Do not twist your torso or hips; keep your body aligned and stable.
Do not exceed your comfort limit when performing the stretch portion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
