Groin & adductors.

The adductors contribute to hip movement and control during walking, squatting and sport. This collection includes wide-stance, kneeling and seated movements with different balance and range demands. A Cossack squat is not automatically suitable because discomfort is felt in the groin. Review the easier version and current symptoms before choosing; acute injury or unexplained groin pain needs assessment.

Educational guides, not a prescribed routine. Exercise-specific clinical review is pending. A research grade does not establish that a movement is suitable for you.

3 animated guides · part of the 1261-move database

Adductor length + strength

Cossack squat

Wide stance, shift all the way over one leg while the other stays long. Half stretch, half single-leg squat, it builds strength through the inner line's full length instead of just pulling on it.

→ 6 slow shifts per side, hold the last one

Medium4 minevidence · emergingSide lunge studies · Escamilla 2022, Riemann 2013, Delmore 2014

Deep adductor opening

Frog rock

Knees wide on the floor, forearms down, rock the hips back toward the heels and return. The rocking keeps it a movement rather than a hang, which the tissue tolerates far better.

→ 12 slow rocks, breathe into the floor

Medium3 minevidence · emergingestablished practice

Adductors + back line

Pancake good morning

Seated straddle, chest tall, hinge forward from the hips with a long spine and return. Borrowed from the ATG playbook: loading the fold, not just falling into it, is what makes the range stick.

→ 8 slow hinges, no rounding

Medium3 minevidence · emergingATG · Ben Patrick

Keep going

Follow a routine

Other areasFascia lines Neck & shoulders Hips Knees Feet & ankles

Explore a variation that fits your current capacity and context.

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