Adductor/Groin
How to do the Adductor/Groin with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Adductors
,
Bodyweight
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.
Log it, see it on your body.
Every Adductor/Groin set you log feeds Ascend's anatomy heatmap, so your adductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Adductor/Groin fits
The Adductor/Groin shows up in training built around a specific goal. See how it fits:
More adductors exercises
Adductor/Groin: common questions
What muscles does the Adductor/Groin work?
The Adductor/Groin primarily works the Adductors.
Is the Adductor/Groin suitable for beginners?
The Adductor/Groin is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Adductor/Groin?
None. The Adductor/Groin is a bodyweight exercise, so you can do it without any equipment.
How do I do the Adductor/Groin with correct form?
Lie on your back with your feet raised towards the ceiling. Follow the full step-by-step above for the complete movement.
Log your Adductor/Groin sets, free.
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