Adductor/Groin

A intermediate stretching exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Equipment: Bodyweight
Level: Intermediate
Movement: Static

How to do the 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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Adductor/Groin

Questions

What muscles does the Adductor/Groin work?

Mainly the quads.

Is the Adductor/Groin good for beginners?

It's rated intermediate. Beginners can build up to it with One Half Locust first.

What can I do instead of the Adductor/Groin?

Good alternatives that train the quads: All Fours Quad Stretch, Frog Hops, Groin and Back Stretch or Groiners.

How many sets and reps of the Adductor/Groin should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).