Back to exercises

Stretchingintermediate

Adductor/Groin

Primary

Adductors

Equipment

None

Level

intermediate

Adductor/Groin demonstration

Adductor/Groin, starting position

Adductor/Groin, finishing position

How to Perform

1Lie on your back with your feet raised towards the ceiling.
2Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
3Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
4Now, 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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing

Muscles Worked

Front

Back

Adductors

Exercise Details

Category: Stretching
Force: static
Mechanic: N/A
Level: intermediate

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

Want workout programs?

Get structured workout plans using this exercise and more.

Browse Programs

Frequently Asked Questions

What muscles does Adductor/Groin work?

Adductor/Groin primarily targets the Adductors.

What equipment do I need for Adductor/Groin?

Adductor/Groin requires no equipment - it's a bodyweight exercise.

Is Adductor/Groin suitable for beginners?

Adductor/Groin is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Adductor/Groin

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Lying Bent Leg Groin

Adductors

Side Leg Raises

Adductors

Adductor

Adductors

Groin and Back Stretch

Adductors