10 Best Lying Bent Leg Groin Alternatives for Home Workouts

The Lying Bent Leg Groin is done lying on your back. Ranked closest by our scoring: the Assisted Side Lying Adductor Stretch, the Groin And Back Stretch and the Butterfly Yoga Pose.

Lying Bent Leg Groin

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lying Bent Leg Groin

The steps for the Lying Bent Leg Groin itself, so you can judge how close each substitute below really is.

Adductors · Other · Beginner · Isolation

  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.

The 10 Best Lying Bent Leg Groin Alternatives

10 substitutes, ranked by how closely each one matches the Lying Bent Leg Groin on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Assisted Side Lying Adductor StretchPlay demonstration

    1. Assisted Side Lying Adductor Stretch

    92% match

    Adductors · Beginner · Isolation

    Pick this when you want to work the adductors one side at a time.

    • Other
    How to perform it
    1. Lie on your side with your legs straight and stacked on top of each other.
    2. Bend your bottom leg slightly for stability.
    3. Place your top foot on a stable surface, such as a bench or step.
    4. Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh.
    5. Hold the stretch for 20-30 seconds.
    6. Return to the starting position and repeat on the other side.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: adductors, the same as the Lying Bent Leg Groin
    • Equipment: bodyweight only, the same as the Lying Bent Leg Groin
  2. Groin And Back Stretch

    2. Groin And Back Stretch

    92% match

    Adductors · Beginner · Isolation

    A straight swap when you want to keep working the adductors.

    • Bodyweight
    How to perform it
    1. Sit on the floor with your knees bent and feet together.
    2. Interlock your fingers behind your head. This will be your starting position.
    3. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: adductors, the same as the Lying Bent Leg Groin
    • Equipment: bodyweight only, the same as the Lying Bent Leg Groin
  4. Iron Crosses (Stretch)

    4. Iron Crosses (Stretch)

    81% match

    Quads · Beginner · Isolation

    A looser match: it works the quads rather than the adductors.

    • Other
    How to perform it
    1. Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
    2. To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
    3. Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: quads, not adductors
    • Equipment: bodyweight only, the same as the Lying Bent Leg Groin
    • Body position: lying on your back, the same as the Lying Bent Leg Groin
  7. Roller Hip Lat StretchPlay demonstration

    7. Roller Hip Lat Stretch

    77% match

    Glutes · Beginner · Isolation

    A looser match: it works the glutes rather than the adductors.

    • Foam-roll
    How to perform it
    1. Start by kneeling on the ground with the roller positioned under your hips.
    2. Place your hands on the roller for support.
    3. Slowly roll the roller forward, extending your hips and stretching your glutes.
    4. Hold the stretch for a few seconds, then roll back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, not adductors
    • Equipment: bodyweight only, the same as the Lying Bent Leg Groin
    • Body position: lying on your back, the same as the Lying Bent Leg Groin

Why You Might Need a Lying Bent Leg Groin Alternative

You replace lying bent leg groin because of groin pain, limited hip ROM, lack of specialized equipment, or the need for progression. Standing and unilateral options increase adduction torque via a longer femur moment arm, while isometrics like the Copenhagen reduce shear and build eccentric control for rehab. For technique, slow the eccentric for 2–3 seconds and cue a deliberate medial knee drive to recruit adductor longus, magnus, and gracilis. Choosing a variation also lets you manipulate lever length (flex the knee to reduce load) and train frontal-plane stability through different ranges of motion.

How to Choose the Right Lying Bent Leg Groin Substitute

Assess load tolerance, available equipment, and whether you need rehab or hypertrophy. If you lack equipment, pick Copenhagen holds or banded adduction; if you need progressive loading, use cable or seated machine adduction to increment weight. Consider biomechanics: long lever standing moves increase adduction torque and demand pelvic stabilization; short-lever supine or bent-knee versions reduce moment arm and are easier on the pubic symphysis. Technique cue: shorten the lever (flex the knee) to decrease load, and emphasize a controlled eccentric and a full adduction squeeze to maximize medial thigh activation and muscle remodeling.

Lying Bent Leg Groin FAQ

What muscles does Lying Bent Leg Groin work?

The exercise primarily targets the adductor group, adductor longus, brevis, magnus, and gracilis, while the pectineus and pelvic stabilizers assist. Keep a neutral pelvis and drive the femur medially to emphasize the adductors over hip flexors.

What is the best bodyweight alternative to Lying Bent Leg Groin?

The Copenhagen adductor hold is the top bodyweight option: support on your forearm with the top leg squeezing down onto the bottom leg. Cue a straight plank line and a forceful medial squeeze to generate high adductor activation and eccentric control.

Can I build muscle without doing Lying Bent Leg Groin?

Yes. Use progressive overload with cable adduction, seated machine adduction, heavy banded standing adduction, or Copenhagen progressions to create sufficient tension. Emphasize full ROM, 2–3 second eccentrics, and pelvic stability to stimulate hypertrophy in the adductors.

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