F.I.T. Tips: Prevent/Fix Groin Injuries With This Simple 4 Position Exercise Sequence

With Gavin Buehler


Nobody likes a groin strain. Here’s an exercise sequence to help prevent or recover from groin injuries.


The adductor group is typically thought of as 5 muscles, the adductor brevis, adductor longus, adductor magnus, gracilis and pectineus. But there are two other small muscles contributing to hip adduction and they are the adductor minimus (which is often through to be part of the adductor magnus) and the obturator externus (which is also commonly included with the glutes). This gives us 7 muscles contributing to the same cause that attach like a fan to our pelvis and insert to our femur apart from the gracilis which crosses the knee joint and attaches to the tibia (shin bone).


These muscles play a much bigger role in dynamic stabilization of the hip joint and pelvis as previously explained in prior articles. Aside from wanting to prevent a groin strain these are important to keep strong and healthy for overall structural wellbeing.


Since there are multiple muscles and angles of tension for these muscles, we must use multiple angles in order to stimulate each muscle within the group to cover all bases.


This video explains a simple 4 position exercise sequence that will hit all the varying actions of this muscle group. Whether you are a beginner or advanced, this sequence will have those muscles burning for you!


This is a great sequence to throw into your warm-up or prep work but can also be used as accessory strength work.


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Recommended Protocol:

1-3 sets, 3-5 reps for 5-10 sec. holds for each position.


As always, this video is for educational purposes only. Please consult a health professional before attempting new exercises or protocols, as the following suggestions may or may not be appropriate for you.