Adductor/Groin
An intermediate strength movement that trains the adductors.
Force Type
Static
direction of effort
Difficulty
Intermediate
training level
Variations
0
equipment swaps
Muscles
1
primary + secondary
The verdict
Adductor/Groin has 4-step instructions, more thoroughly documented than most of the 13 adductors exercises PlainExercise catalogues.
Ranked against the 13 adductors exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#366 of 868
Typical documentation depth
Numbered source steps, ranked across every documented exercise.
Instruction text
#550 of 868
Typical documentation depth
A separate character-length placement prevents step count from standing in for explanatory detail.
Adductor/Groin vs every catalogued exercise by instruction-text length
Where this record's instruction-character count sits among all 873 Free Exercise DB exercises with instructions, not a rating of the movement itself.
515 550th of 873 higher than 321 of 873 exercises
All exercises, banded by instruction-text character count
Each bar is a band; taller bars hold more exercises. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count and share, and where it sits relative to this entry.
Source Free Exercise DB · 2026-07-10
Adductor/Groin is documented from the Free Exercise DB (CC0) extract, last ingested July 2026. Classification, muscle roles and instruction text are source facts; the placement and cohort measures on this page are computed by PlainExercise and are not a rating of the movement.
What the Adductor/Groin Data Reveals · DOC · STATIC/PATTERN
Adductor/Groin stands out on force direction, the first filter on this record.
A mid-length step list is enough detail to compare form without the longest upstream essays.
Across 13 catalogued adductors movements, the average instruction record is 434 characters and 3.8 steps; 3 of those (23.1%) clear the same ≥500-character rich bar used here. This page ranks #3 of 13 by instruction-character length (1.19× the cohort average).
Other well-documented adductors movements (same ≥500-character bar):
- Thigh Adductor (4 steps, 684 chars)
- Lateral Box Jump (5 steps, 517 chars)
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Adductor/Groin catalog footprint
Among 13 exercises whose primary muscle is adductors, Adductor/Groin ranks #1 by catalogued variation count. The upstream file attaches 2 images to this slug. See the step-count ranking for adductors for peer documentation depth.
Muscles worked
The Free Exercise DB classifies each muscle as primary or secondary. It does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Adductor/Groin does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Adductor/Groin, not raw speed.
- Cutting the range of motion short - moving the adductors through its full safe range on Adductor/Groin is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Adductor/Groin reward strict form. If you're swinging the weight, it's too heavy.
- Loading before grooving the pattern, practice the movement with light resistance until the path feels automatic, then add load.
- Breathing out of sync with the lift, brace and inhale during the lowering phase, exhale on the exertion.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Adductors
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, this record has none to offer; browse the peer adductors exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Adductor/Groin feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODYONLY · STATIC/PATTERN · MID
- Intermediate STATIC/PATTERN: warm up mobility matching adductors before Adductor/Groin.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 4 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Curated workout appearances
Adductor/Groin appears in 3 of the 186 curated workout routines on this site.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Adductor/Groin, drawn across all muscles (not the adductors-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps.
Similar instruction text length
Nearest catalog records by upstream instruction characters.
Related exercises
Other exercises that target the Adductors.
See all Adductors exercises.
Using the adductor/groin
Three ways to put it to work.
- Train the adductors 2–3 times a week with 48+ hours between hard sets; pair this with other adductors movements for balanced development. All adductors exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the adductors directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.