Adductor/Groin
An intermediate mobility exercise that works the inner thighs.
Starting position
End position
How to Do 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
Alternatives to Adductor/Groin
5 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Groin and Back Stretch
An intermediate compound mobility exercise that works the inner thighs.
-
2
Groiners
An intermediate compound mobility exercise that works the inner thighs, needing no equipment.
-
3
Lying Bent Leg Groin
An advanced mobility exercise that works the inner thighs.
-
4
Side Lying Groin Stretch
A beginner isolation mobility exercise that works the inner thighs.
-
5
Side Leg Raises
A beginner mobility exercise that works the inner thighs, needing no equipment.
Frequently Asked Questions
What muscles do adductor/groin work?
Adductor/Groin primarily works the inner thighs.
What equipment do I need for adductor/groin?
The source dataset does not record equipment for adductor/groin. Check the instructions above before you set up.
Adductor/Groin: is it suitable for beginners?
Adductor/Groin is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of adductor/groin?
Groin and Back Stretch, Groiners, Lying Bent Leg Groin train the same primary muscles and are listed with 2 more alternatives above.
How do I log adductor/groin in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the inner thighs on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Adductor/Groin with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.