The Lying Bent Leg Groin exercise is a great way to improve flexibility in the hips and groin area. It involves lying on the back with the knees bent and the soles of the feet pressed together, while a partner holds the knees. The exerciser then attempts to squeeze the knees together while the partner prevents any movement. After 10-20 seconds, the muscles should be relaxed as the partner gently pushes the knees towards the floor. This exercise should be done carefully to prevent injury or overstretching.
The Lying Bent Leg Groin exercise can be incorporated into workouts in the following ways:
1. Warm-up: Start your workout routine with the Lying Bent Leg Groin exercise to prepare your hip and groin muscles for more intense movements. Perform the exercise for 10-20 seconds, gradually increasing the intensity as your muscles loosen up.
2. Stretching routine: Include the Lying Bent Leg Groin exercise in your stretching routine to improve flexibility in the hips and groin area. Hold the stretch for 10-20 seconds, gradually increasing the duration as you become more comfortable. Remember to communicate with your partner to ensure the stretch is adequate and prevent overstretching.
3. Circuit training: Add the Lying Bent Leg Groin exercise as one of the stations in a circuit training workout. Perform the exercise for a specific amount of time or repetitions before moving on to the next station. This will help target the hip and groin muscles while providing a full-body workout.
4. Partner workout: If you have a workout partner, take turns performing the Lying Bent Leg Groin exercise and supporting each other. This will not only improve flexibility but also build trust and teamwork.
5. Active recovery: Use the Lying Bent Leg Groin exercise as an active recovery movement between more intense exercises. Perform the exercise for a short duration to allow your muscles to rest and recover while still maintaining some movement.
Remember to always listen to your body and adjust the intensity of the exercise according to your comfort level