I want to shine some light on the topic of your groin, I mean your adductors, sorry for the Freudian slip there.
The inner thigh in my opinion does not get a lot of attention when it comes to soft tissues work or mobility work. I am not exactly sure why this is but it’s probably do to the fact that they get over shadowed by the quads, or it could be that any mobility work or soft tissues work done in this area looks a little awkward and on top of all of this can be uncomfortable.
So why should you care about your adductors in the first place?
The adductor group is made up of 6 different muscles: Pectineus, Add. Magnus, Add. Longus, Add. Brevis, Add. Minimus, and Gracilis (I would like to add that theses are some cool names for muscles).
All of these muscles do adduction and some also play a role in hip flexion, extension, and internal and external rotation.
You may not think it but they also play an important role when it comes to squatting and deadlifting. They help in stabilizing the knees. When you see people lift and their knees cave in, this is do in large part to weak adductors.
And you better bet if they are helping you lift, then they are sure as hell getting beat up just like your quads and glutes.
Show them some love with these soft tissue and mobility drills. They will be sure to thank you for it.
Soft Tissues Work
The soft tissues work will help with the overall health of the muscle. Increasing range of motion and lengthening the muscle.
I would do these before your warm up. Doing slow rolls for about 5 times up and down.
Adductor Foam Rolling
Leg Elevated Adductor Foam Rolling
This is a progression of the adductor foam rolling. With your leg and foam roller being elevated you are able to put more pressure on the muscle group, allowing you to get deeper into the muscle.
Mobility Work
Mobility drill will help you either gain more rang of motion or maintain your rang of motion.
You can do these as part of your warm up or place then throughout your workout. You will do 1to 3 sets of 8 on each side.
Half Kneeling Adductor Mobility
Leg Elevated Adductor Mobility
These are a progression of the half kneeling. With the leg elevated you will be able to go through a greater rang of motion.
Closing
I would first off like to thank former intern Erin for taking these videos (I would like to think, her leaving has nothing to do with having to shot these awesome adductor drills).
Other then that don’t forget about your adductors just because they are not as well known as your quads and glutes.
Once you start implementing some of these drill you will find that you can squat deeper and without so much tightness from the inner thighs.
Best
Josh Williams
