Lying Bent Leg Groin

Lying Bent Leg Groin is a flexibility - bent-knee adductor pnf exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hip adductors
Secondary muscles: Gracilis, Pectineus, Hip external rotators
Exercise type: Flexibility - bent-knee adductor PNF

Exercise technique

Floor
Lie face up with soles together.
Knees
Open both knees comfortably sideways.
Partner
Ask a partner to support the thighs lightly just above the knees.
Contract
Gently try to bring your knees together while the partner prevents movement.
Relax
Release the contraction and relax the inner thighs.
Range
Allow the partner to guide a small opening only to a comfortable limit.
Exit
After the partner releases pressure, support your thighs with your hands and bring knees to the center.

Key technique points

Tell your partner the stretch intensity.
Do not allow pressure on the knee joint.
Keep the contraction gentle.
Keep hips grounded.
Do not aim to touch knees to the floor.
Do not increase range before relaxing.

Common mistakes

Direct knee pressure

Do not let the partner apply force over the joint.

Strong contraction

Do not pull inward with maximal effort.

Sudden opening

Do not push the knees down rapidly immediately after relaxation.

Lifting the lower back

Do not arch the hips and lower back off the floor.

No communication

Do not remain silent as the stretch intensifies.

Abrupt closing

Do not close the knees in one forceful motion while the groin is stretched.

Frequently asked questions