Lying Bent Leg Groin

Also called partner butterfly stretch, pnf groin stretch and assisted butterfly stretch.

Works

Adductors

Equipment

Other kit

Level

Advanced

Type

Isolation

How to do it

Setup. 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.

1. Attempt to squeeze your knees together, while your partner prevents any movement from occurring.
2. 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.

Cues

• Soles together, partner on the knees.
• Squeeze knees up for 10-20 seconds.
• Relax, partner presses down gently.
• Speak up at the stretch.

Common mistakes

• Partner pushing too hard.
• Holding the breath.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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