# Groin Prehab for Tight or Sensitive Adductors


- URL: https://forma-web.online/routines/groin-protection/
- Duration: About 13 min
- Admin slug: groin-protection

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Adductor rock-backs

1 set · 8 reps

One leg out to the side, hips back, easy controlled reps.

#### Steps
- Start on hands and knees.
- Extend one leg out to the side.
- Keep the spine long.
- Rock hips back until the inner thigh stretches.
- Return forward with control.

#### Cues
- Hips move back.
- Spine stays long.
- Gentle groin stretch.

#### Common mistakes
- Rounding the back heavily.
- Twisting away from the extended leg.
- Forcing a painful groin stretch.

### 2. 90/90 hip switches

1 set · 10 reps

Controlled hip rotation side to side.

#### Steps
- Sit with both knees bent in a 90/90 shape.
- Place hands behind you if needed.
- Rotate both knees to the other side.
- Keep the movement controlled.
- Pause briefly before switching back.

#### Cues
- Move slowly.
- Use hands if needed.
- Hips rotate, not knees.

#### Common mistakes
- Dropping the knees quickly.
- Forcing the knees through discomfort.
- Rounding and collapsing through the spine.

### 3. Frog stretch

1 set · 30s hold

Gentle groin stretch. Ease into the position and breathe.

#### Steps
- Start on hands and knees.
- Widen knees to a comfortable range.
- Keep lower legs supported.
- Shift hips back gently.
- Breathe without forcing the groin stretch.

#### Cues
- Ease in slowly.
- Support the knees.
- Gentle groin stretch.

#### Common mistakes
- Opening the knees too wide too soon.
- Pushing into groin pain.
- Letting the lower back sag.

### 4. Side-lying adductor raise

2 sets · 10 reps · 1s hold · 20s rest

Bottom leg does the work. Lift with control and pause briefly.

#### Steps
- Lie on your side.
- Place the top leg in front for support.
- Keep the bottom leg straight.
- Lift the bottom leg with control.
- Pause briefly, then lower slowly.

#### Cues
- Bottom leg works.
- Lift with control.
- Pause briefly.

#### Common mistakes
- Rolling the pelvis backward.
- Swinging the leg up.
- Letting the top leg do the work.

### 5. Copenhagen plank (short lever)

2 sets · 15s hold · 30s rest

Top knee supported on a bench or chair. Start small if groin is sensitive.

#### Steps
- Set the top knee on a bench or chair.
- Place the elbow under the shoulder.
- Lift hips into a short side plank.
- Keep the bottom leg relaxed or lightly supported.
- Hold only as long as the groin feels controlled.

#### Cues
- Top knee supported.
- Hips lifted.
- Groin stays calm.

#### Common mistakes
- Starting with a lever that is too long.
- Letting the hips sag.
- Holding through sharp groin pain.

### 6. Lateral lunge

2 sets · 8 reps · 25s rest

Sit back into the hip and keep the range comfortable.

#### Steps
- Stand with feet wide.
- Shift hips toward one side.
- Bend the working knee.
- Keep the other leg long.
- Push back to center with control.

#### Cues
- Sit into the hip.
- Working heel down.
- Knee tracks toes.

#### Common mistakes
- Letting the knee collapse inward.
- Rounding the back heavily.
- Moving deeper than the groin can control.

### 7. Standing adductor squeeze

2 sets · 8 reps · 10s hold · 20s rest

Squeeze a ball or rolled towel between the knees.

#### Steps
- Stand tall with feet grounded.
- Place a ball or rolled towel between the knees.
- Squeeze gently and evenly.
- Hold for the prescribed time.
- Relax fully before the next rep.

#### Cues
- Squeeze gently.
- Stand tall.
- Relax between reps.

#### Common mistakes
- Squeezing as hard as possible.
- Letting knees shift unevenly.
- Holding the breath.

### 8. Glute bridge

2 sets · 10 reps · 1s hold · 20s rest

Drive through heels and keep ribs down.

#### Steps
- Lie on your back with knees bent.
- Place feet hip-width apart.
- Press through the heels.
- Lift hips until the body forms a straight line.
- Squeeze glutes, then lower with control.

#### Cues
- Push through heels.
- Squeeze glutes.
- Ribs stay down.

#### Common mistakes
- Overarching the lower back.
- Pushing through the toes.
- Letting knees collapse inward.

### 9. High-knee march

2 sets · 10 reps · 15s rest

Tall posture and controlled hip flexion.

#### Steps
- Stand tall with ribs stacked over hips.
- Lift one knee toward hip height.
- Keep the standing leg strong.
- Place the foot down quietly.
- Alternate sides with control.

#### Cues
- Tall posture.
- Strong standing leg.
- Quiet steps.

#### Common mistakes
- Leaning back to lift the knee.
- Letting the standing knee collapse.
- Rushing and losing balance.