Adductor/Groin

Adductor/Groin is a intermediate-level exercise in the stretching category that primarily works the adductors.

How to do it

1. 1Lie on your back with your feet raised towards the ceiling.
2. 2Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
3. 3Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
4. 4Now, 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

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.