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.

Muscles worked

Role	Muscles
Primary	adductors
Equipment	no equipment
Difficulty	intermediate

Train the same muscles a different way

6 alternatives for the same adductors, with and without kit.

Adductor Foam Roller Band Hip Adductions Resistance Bands Lying Bent Leg Groin Other Equipment Thigh Adductor Machine Lateral Box Jump Other Equipment Lateral Cone Hops Other Equipment

Easier than the Adductor/Groin

Same movement pattern, lower entry difficulty — work up from here.

Side Lying Groin Stretch beginner · Bodyweight

Harder than the Adductor/Groin

Lying Bent Leg Groin expert · Other Equipment

Common questions

What muscles does the Adductor/Groin work?

The Adductor/Groin primarily works the adductors. Adductor, Groin and Back Stretch, and Lying Bent Leg Groin train the same muscle, across 5 equipment types.

What equipment do you need for the Adductor/Groin?

None — the Adductor/Groin is bodyweight, so it works at home, in a hotel room or outdoors. Adductor and Groin and Back Stretch also need nothing.

Is the Adductor/Groin suitable for beginners?

It is rated intermediate. Start with Side Lying Groin Stretch and work up.

Similar exercises

Adductor Foam Roller Groin and Back Stretch Bodyweight Lying Bent Leg Groin Other Equipment Side Lying Groin Stretch Bodyweight Groiners Bodyweight Side Leg Raises Bodyweight