Adductor/Groin
The Adductor/Groin targets the Adductors and suits intermediate-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Adductor/Groin work?
The Adductor/Groin primarily targets the Adductors. It's an effective strength exercise for building adductors strength.
Is the Adductor/Groin good for beginners?
The Adductor/Groin is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Adductor/Groin?
The Adductor/Groin requires minimal equipment and can be performed in most gym settings.
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