Lying Bent Leg Groin

A partner-assisted PNF stretch targeting the adductors and inner thighs. The trainee lies on their back with knees bent and soles pressed together while the partner resists movement then deepens the stretch.

Instructions

1. Lie on your back on a mat with your knees bent and the soles of your feet pressed together
2. Have your partner position themselves behind you, holding your knees
3. Attempt to squeeze your knees together against your partner’s resistance
4. Hold this contraction for 10-20 seconds without allowing movement
5. Relax your muscles and signal your partner to gently press your knees toward the floor
6. Your partner should apply gradual, gentle pressure without forcing
7. Hold the deep stretch for 15-30 seconds
8. Repeat for 2-3 rounds per session

Tips

• Clear communication with your partner is essential for safety
• Communicate pain levels to ensure proper pressure application
• This is an advanced stretch; flexibility should precede it
• The isometric contraction enhances stretch effectiveness (PNF technique)
• Perform after workouts when muscles are warm and pliable
• Never force the stretch beyond mild discomfort
• Both partners must move slowly and deliberately