MoPro
TrainersEye · Quad, Thigh & Groin Health
Quad & Groin B
Trainer's Eye
Phase 1 · Settle and activate · Session B

Slide out.
Squeeze in.
Learn the range.

Adductor range and the 45° squeeze — the position the groin is tested in, and the one it is trained in.

  • Bsession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

The squeeze test

Squeeze strength between the knees at 45° tracks with groin injury risk and is the most useful single number to retest weekly.

Adductor longus is the usual one

Of the adductor group, adductor longus is injured far more often than the rest, usually where it meets the pubic bone.

Adductors are hip flexors too

The groin muscles flex and stabilise the hip as well as pulling the legs together, which is why they work in every stride.

Three couplets · two rounds · twelve minutes · a thigh that holds

A

Slide

Adductor slides + 45° squeeze
A1

Supine adductor slides

60 s · slow reps

On your back, heel on a towel; slide one leg out to the side and draw it back in.

Easier shorter slide  ·  Harder further out

R1R2—
A2

Adductor squeeze at 45°

6 × 15 s · ×2

Knees bent to 45°, ball between them; squeeze at about half effort and hold.

Easier gentler  ·  Harder harder squeeze

R1R2
B

Quad range

Prone quad rocks + shallow wall sit
B1

Prone quad rocks

60 s · slow reps

Face down; bend the heel toward the buttock as far as it goes freely and lower.

Easier smaller range  ·  Harder hold two seconds

R1R2—
B2

Shallow wall sit

5 × 20 s · ×2

Back flat on the wall, knees bent about 40°; hold and breathe steadily.

Easier less bend  ·  Harder longer hold

R1R2
C

Stand

Marching + standing adduction hold
C1

Standing march

60 s · slow reps

Hand on a chair; lift one knee to hip height and lower with control, alternating.

Easier lower lift  ·  Harder no hands

R1R2—
C2

Standing adduction hold

5 × 15 s · ×2

Ball between the inside of the knee and a wall; press inward and hold, standing tall.

Easier gentler press  ·  Harder 20-s holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. A dead leg is different: keep the knee bent in the first two days, and no deep massage or heat on it.
  3. Groin pain that points to one tendon responds to loading it, not to stretching it.
  4. Isometric holds first — tension without movement is the calmest way to load an angry groin or quad.

Tick it off

MovementRound 1Round 2Best
A1Supine adductor slidesslow reps in 60 s —
A2Adductor squeeze at 45°6 × 15 s
B1Prone quad rocksslow reps in 60 s —
B2Shallow wall sit5 × 20 s
C1Standing marchslow reps in 60 s —
C2Standing adduction hold5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-B