How to Do Lying Bent Leg Groin
Start and end of one clean rep of Lying Bent Leg Groin.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | — |
| Equipment | Machine |
| Category | Stretching |
How to perform 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
- Quads (primary): extends the knee to drive squats, lunges and jumps.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Lying Bent Leg Groin work?
Lying Bent Leg Groin is a focused movement that primarily works the quads.
What equipment do I need for Lying Bent Leg Groin?
Lying Bent Leg Groin needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Lying Bent Leg Groin?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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