Adductor/Groin
How to do the Adductor/Groin
- 1
Lie on your back with your feet raised towards the ceiling.
- 2
Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
- 3
Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
- 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.
How to program the Adductor/Groin
Sets and reps
As an isolation movement, the Adductor/Groin is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Adductor/Groin is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Adductor/Groin work?
The Adductor/Groin primarily targets the Adductors.
What equipment do I need for the Adductor/Groin?
You need no equipment (bodyweight only). Difficulty level: Intermediate.
How many sets and reps of the Adductor/Groin should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
