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

Sit wide.
Stand tall.
Hold steady.

The first lateral squatting, the adductor bridge and the wall sit that starts loading the quad properly.

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

Squat stance changes the load

A wider stance recruits the adductors more; a narrower one shifts work to the quadriceps. Both belong in the week.

Strength ratio matters

Adductor strength that falls much below about 90% of abductor strength is associated with a higher risk of groin injury.

The quadriceps is the brake

Deceleration, landing and going downstairs are quadriceps tasks. Weak there, and the knee and hip take the difference.

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

A

Sit wide

Cossack rocks + adductor bridge
A1

Cossack rocks — supported

60 s · slow reps

Wide stance, holding a support; shift the weight to one side and back, heels down.

Easier smaller shift  ·  Harder deeper

R1R2—
A2

Adductor bridge

12/side · ×2

Side-lying, top foot on a chair; press down through it and lift the hips.

Easier smaller lift  ·  Harder 2-s hold

R1R2
B

Hold and stand

Wall sit 60 + sit-to-stand
B1

Wall sit — 60°

60 s · seconds held

Thighs halfway to parallel; count the seconds held with even weight.

Easier higher position  ·  Harder deeper

R1R2—
B2

Sit-to-stand — high chair

12 reps · ×2

Nose over toes; push the floor away and lower for three seconds.

Easier hands on thighs  ·  Harder arms crossed

R1R2
C

Lift and hold

Knee lifts + Copenhagen hold
C1

Standing knee lifts

60 s · slow reps

No hands; lift the knee above hip height and lower under control, alternating.

Easier hold a chair  ·  Harder hold at the top

R1R2—
C2

Copenhagen hold — short lever

5 × 12 s/side · ×2

Bottom knee on the floor, top knee on the chair; lift the hips and hold.

Easier foot supported  ·  Harder longer 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
A1Cossack rocks — supportedslow reps in 60 s —
A2Adductor bridge12/side
B1Wall sit — 60°seconds held —
B2Sit-to-stand — high chair12 reps
C1Standing knee liftsslow reps in 60 s —
C2Copenhagen hold — short lever5 × 12 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-E