maratoolAdductor/Groin
How to do the adductor/groin
- 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.
Muscles worked
The muscle under tension is the adductor group down the inner thigh, which pulls the leg back toward the midline and controls the hip as it opens.
A stretch loads it at the far end of the range it normally works in, so the position you hold is itself the resistance.
Every exercise for:Adductors
How this movement works
Nothing travels once you are in position. The muscle holds a length under tension instead of working through a range, so effort is measured in seconds rather than repetitions — and the honest progression is more time in a good position, not a deeper one forced early.
It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.
What you need
These train the adductors too, using equipment this one does not:
- Band Hip Adductionsband
- Groinersbody only
- Thigh Adductormachine
- Adductorfoam roll
Difficulty
Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.
Of the 13 adductors exercises in this database, 4 are listed at intermediate level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.