Adductor/Groin
Adductor/Groin is a flexibility – adductor pnf exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip adductors
- Secondary muscles
- Gracilis, Pectineus
- Exercise type
- Flexibility – adductor PNF
Exercise technique
- Position
Lie on your back and raise both legs toward the ceiling.
- Partner support
Ask your partner to hold your ankles under control.
- Open
Open your legs into a comfortable V with knees gently extended.
- Contract
Try to bring your legs together with light effort while your partner prevents movement.
- Relax
Fully relax your inner thighs after the brief isometric contraction.
- New range
Allow your partner only a small increase in opening that remains comfortable.
- Exit
Bring your legs together with partner support, then bend your knees and lower them.
Key technique points
- Clearly communicate stretch intensity to your partner.
- Do not contract maximally.
- Do not lock your knees backward.
- Increase the angle in small increments.
- Keep your hips on the floor.
- Be able to stop your partner’s pull at any time.
Common mistakes
Partner forcing the stretch
Do not encourage your partner to exceed your comfortable range.
Contracting hard
Do not press inward at full strength during the isometric phase.
Holding the knees
Do not let your partner apply force directly to your knees.
Opening suddenly
Do not increase the angle quickly after relaxing.
Lifting the hips
Do not roll your pelvis off the floor to widen the V.
Stopping communication
Do not endure increasing stretch without telling your partner.
Frequently asked questions
Adductor/Groin: why is “Partner forcing the stretch” a mistake?
Do not encourage your partner to exceed your comfortable range.
Adductor/Groin: why is “Contracting hard” a mistake?
Do not press inward at full strength during the isometric phase.
Adductor/Groin: why is “Holding the knees” a mistake?
Do not let your partner apply force directly to your knees.
Adductor/Groin: why is “Opening suddenly” a mistake?
Do not increase the angle quickly after relaxing.
Adductor/Groin: why is “Lifting the hips” a mistake?
Do not roll your pelvis off the floor to widen the V.
Adductor/Groin: why is “Stopping communication” a mistake?
Do not endure increasing stretch without telling your partner.
What should I focus on when doing Adductor/Groin?
Clearly communicate stretch intensity to your partner. Do not contract maximally. Do not lock your knees backward. Increase the angle in small increments. Keep your hips on the floor. Be able to stop your partner’s pull at any time.
Related exercises
- Standing Cable Hip Adduction
- Short-lever Copenhagen Plank
- Adductor
- Carioca Quick Step
- Groin and Back Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.