Adductor/Groin

Also called partner groin stretch, supine adductor stretch and pnf groin stretch.

Works

Adductors

Equipment

Bodyweight

Level

Intermediate

Type

Isolation

How to do it

Setup. Lie on your back with your feet raised towards the ceiling.

1. Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
2. Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
3. 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.

Cues

• Lie back, legs straight up.
• Partner holds the ankles, legs open wide.
• Squeeze in 10 seconds, then relax.
• Open a little further each round.

Common mistakes

• Partner forcing the range.
• Bending the knees.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore hip. Pain that's sharp or gets worse set to set means stop.

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