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

Six sessions in.
Test the squeeze.
Then build it.

Phase 1 check-in: the squeeze test, the first adduction reps and the quad through a fuller range.

  • Fsession
  • 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.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

Both legs get weak

After a thigh or groin injury, strength deficits show on both sides. Train the good one too.

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

A

The test

Squeeze test + adduction reps
A1

Adductor squeeze test

60 s · slow reps

Ball between the knees at 45°; squeeze for five seconds, rest five — count clean squeezes and note any pain.

Easier gentler  ·  Harder harder

R1R2—
A2

Side-lying adduction reps

15/side · ×2

Top leg on a chair; lift the bottom leg and lower over three seconds.

Easier smaller lift  ·  Harder ankle weight

R1R2
B

Quad range

Wall sit test + partial split squat
B1

Wall sit — 90°

60 s · seconds held

Thighs parallel, back flat; count the seconds with the weight even on both feet.

Easier higher position  ·  Harder one heel lifted

R1R2—
B2

Split squat — partial

10/side · ×2

Long stance; lower halfway, front heel flat, torso tall, drive up through the heel.

Easier hold a chair  ·  Harder lower further

R1R2
C

Rise

Half-kneel to stand + prone hip extension
C1

Half-kneeling to standing

60 s · slow reps

From half-kneel, drive through the front heel to standing; lower under control.

Easier hold a chair  ·  Harder arms overhead

R1R2—
C2

Prone hip extension

12/side · ×2

Face down; squeeze the glute and lift the straight leg a hand-width, back quiet.

Easier bent knee  ·  Harder 2-s hold

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
A1Adductor squeeze testslow reps in 60 s —
A2Side-lying adduction reps15/side
B1Wall sit — 90°seconds held —
B2Split squat — partial10/side
C1Half-kneeling to standingslow reps in 60 s —
C2Prone hip extension12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-F