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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lying Bent Leg Groin

Lying Bent Leg Groin
Primary muscle
Adductors
Equipment
Other
Difficulty
Beginner
Type
Isolation
How to perform Lying Bent Leg Groin
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Assisted Side Lying Adductor StretchPlay demonstration

    1. Assisted Side Lying Adductor Stretch

    92% match
    • Adductors
    • Other
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  3. Butterfly Yoga PosePlay demonstration

    3. Butterfly Yoga Pose

    87% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your legs extended in front of you.
    2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
    3. Hold onto your ankles or feet with your hands.
    4. Sit up tall and lengthen your spine.
    5. Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
    6. Hold this position for a few breaths.
    7. To release, slowly bring your knees back up and extend your legs.

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

    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
    • Body position: seated, not lying on your back
  4. Iron Crosses (Stretch)

    4. Iron Crosses (Stretch)

    81% match
    • Quads
    • Other
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  5. Side Lying Groin Stretch

    5. Side Lying Groin Stretch

    81% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
    2. Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
    3. Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

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

    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
    • Body position: lying face down, not lying on your back
  6. Adductor

    6. Adductor

    80% match
    • Adductors
    • Foam-roll
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down with one leg on a foam roll.
    2. Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
    3. While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.

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

    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
    • Body position: lying face down, not lying on your back
  7. Roller Hip Lat StretchPlay demonstration

    7. Roller Hip Lat Stretch

    77% match
    • Glutes
    • Foam-roll
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  8. Hug Keens To ChestPlay demonstration

    8. Hug Keens To Chest

    76% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Bend your knees and lower your body down into a squat position.
    3. As you squat down, bring your knees up towards your chest and hug them with your arms.
    4. Hold this position for a moment, then slowly return 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
  9. Iron Cross StretchPlay demonstration

    9. Iron Cross Stretch

    76% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended out to the sides.
    2. Raise your legs up towards the ceiling, keeping them straight.
    3. Slowly lower your legs to one side, aiming to touch the floor with your feet.
    4. Hold the stretch for a few seconds, then return your legs to the starting position.
    5. Repeat the stretch on the other side.
    6. Continue alternating sides 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
  10. Looking At Ceiling

    10. Looking At Ceiling

    76% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Kneel on the floor, holding your heels with both hands.
    2. Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

    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

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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