3 NEW Exercises for Adductor Strength, Length & Transfer to Sport

Summary by Krater

This video demonstrates three exercises to safely stretch, strengthen, and improve flexibility in the hip adductors (groin muscles) to prevent injuries and enhance athletic performance in sports like tennis and hockey.

From the video

Answers: How do I stretch and strengthen my adductors to prevent groin injury?

• hip adductor stretch
• groin injury prevention
• adductor strengthening exercises
• hip mobility for sports
• isometric adductor training

Exercises

• Frog ERE · bodyweight · 2-4 reps, 10-15 sec activations
• Adductor ISO Lunge · bodyweight · 2-3 sets x 3-5 reps per
• Adductor Cable Lunge · cable · 2-3 sets x 4-8 reps per

What it concludes

• Traditional adductor stretches can irritate knees and hips without building the strength needed for lateral movements in sport.
• The Frog ERE exercise builds both length and strength in the adductors while promoting correct pelvic and spinal positioning.
• The Adductor ISO Lunge develops concentric and eccentric strength through the full range of motion to prevent adductor and groin strains.
• The Adductor Cable Lunge integrates speed and balance into the adductor strengthening chain for sports involving rapid lateral movement.