GymPlan AIAdductor/Groin
Adductor/Groin is an intermediate bodyweight stretching that mainly works your adductors (inner thighs).
💪 Adductors (inner thighs)🏋️ Bodyweight📈 Intermediate🎯 2-3 holds of 20-30 seconds per side
How to do the adductor/groin
- Lie on your back with your feet raised towards the ceiling.
- Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
- Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
- 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
Primary: Adductors (inner thighs)
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialAdductor/Groin alternatives
Exercises that train the same main muscle, including options with other equipment.
Side Leg RaisesBodyweight · Beginner
Lying Bent Leg GroinOther · Expert
GroinersBodyweight · Intermediate
Groin and Back StretchBodyweight · Intermediate
Side Lying Groin StretchBodyweight · Beginner
AdductorOther · IntermediateFAQ
What muscles does the adductor/groin work?
It mainly works your adductors (inner thighs).
How many sets and reps of adductor/groin should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the adductor/groin good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.