▸ Legs
Adductor/Groin
Adductors
intermediate · stretching
A adductors movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Lie on your back with your feet raised towards the ceiling.
02
Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
03
Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
04
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.