Groiners

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

The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.

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

No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.

Every exercise using:Body only

These train the adductors too, using equipment this one does not:

• Thigh Adductormachine
• Adductorfoam roll
• Band Hip Adductionsband

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.