13 Exercises To Mobilize and Strengthen Your Adductors & Groin

Опубликовано: 13 Май 2021
на канале: Luka Hocevar

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http://www.VigorGroundFitness.com

Few people give their adductors and groin area the love it deserves and it becomes a culprit for many issues whether it’s groin issues, knee issues, low back issues.

The steps we go through to improve it is:

1️⃣ 𝙍𝙚𝙡𝙚𝙖𝙨𝙚 (with some form of soft tissue work, manual therapy, etc).

2️⃣ 𝗠𝗼𝗯𝗶𝗹𝗶𝘇𝗲 (create new ranges of motion you can also control).

3️⃣ 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻 through new range of motion.

While there’s many exercises to strengthen adductors and the groin, many of them being quality movements such as single leg DLs, squats, deadlifts, etc, many times we first have to create a training window by improving tissue quality, mobility, motor control.

Here are just some exercises to mobilize and strengthen your adductors/groin, that can be used as part of the warm up, fillers, or actual strengthening exercises.

1️⃣ Kneeling Adductor Stretch into Hamstring Glide
2️⃣ Side Lunge Low Glide
3️⃣ Valslide Frog Stretch w/ PAILs & RAILs
4️⃣ Adductor Open Book (added Thoracic Rotations)
5️⃣ Adductor Rockbacks w/ Hip Swivel
6️⃣ Adductor Raise on Elevated BB
7️⃣ Elevated Bridge + Band Psoas March
8️⃣ Copenhagen Plank Variations
9️⃣ KB Side Lunge w/ Valslide
🔟 KB Thai Sit w/ Switch
1️⃣1️⃣ Iso Hip Adduction MB Squeeze Hip Thrust
1️⃣2️⃣ Side Lying Hip Adduction ISO
1️⃣3️⃣ Elevated KB Side Lunge

Remember, it’s not just what you do but HOW you do it, making sure you focus on pristine form. You have to practice quality reps or it defeats the purpose.

Like I mentioned above, there’s plenty of other exercises and a key is also strengthening your hip flexors and core if you want to avoid adductor/groin issues.

Implement some of these and let me know how you feel 👇🏼