Adductor/Groin Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Adductor/groin focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Lie on your back with your feet raised towards the ceiling.
- Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
- Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
- Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.
Exercise FAQ
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement. Think of it as controlled movement done with repeatable, clean reps.
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps). Think of it as controlled movement done with repeatable, clean reps.
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp. Think of it as controlled movement done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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