Adductor/Groin

How to perform

1. 01Lie on your back with your feet raised towards the ceiling.
2. 02Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
3. 03Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
4. 04Now, 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.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.