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Adductor/Groin

The Adductor/Groin primarily targets your Adductors. It requires stretch and is best suited to intermediate lifters.

Intermediate level · Equipment: Stretch · Static

Primary muscles: Adductors

How to perform Adductor/Groin

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

Frequently asked questions

What is the correct technique for performing groin and adductor exercises?

Maintain a neutral spine and control the movement throughout the entire range of motion. Focus on a slow eccentric phase to maximize muscle tension and reduce the risk of strain.

Which muscles are primarily targeted during this adductor movement?

While traditionally associated with the inner thigh, this specific variation primarily targets the glutes. The adductors and groin act to support the hip joint during the movement.

What are the most common mistakes to avoid during groin exercises?

Using excessive momentum and rushing the repetitions are the most frequent errors. This minimizes muscle engagement and places unnecessary stress on the hip ligaments.

How should a beginner approach this exercise?

Beginners should start with bodyweight or very light resistance to master the movement pattern. Isometric holds against a stationary object can also help build initial baseline strength.

How should I program this exercise into my training routine?

Incorporate this movement 2 to 3 times per week on lower body days. Aim for 3 to 4 sets of 10 to 15 repetitions, focusing on control rather than heavy loads.

Sample sets & reps for Adductor/Groin

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Adductors exercises

  • Adductor — stretch
  • Band Hip Adductions — band
  • Groiners — stretch
  • Lateral Bound — bodyweight
  • Lateral Box Jump — box

See all Adductors exercises →

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