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TrainersEye · Quad, Thigh & Groin Health
Quad & Groin H
Trainer's Eye
Phase 2 · Adductors and groin · Session H

Wide stance.
Long lever.
Real load.

Wide-stance strength for the groin and the long-lever Copenhagen — the hardest adductor drill there is.

  • Hsession
  • P2Groin
  • 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.

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

Sit sideways

Cossack + Copenhagen long hold
A1

Cossack squat

60 s · slow reps

Wide stance; sit to one side with that heel down, the other leg straight, chest tall.

Easier hold a support  ·  Harder deeper

R1R2—
A2

Copenhagen hold — long lever

4 × 10 s/side · ×2

Top leg straight on the chair; lift the hips into a straight line and hold.

Easier short lever  ·  Harder longer holds

R1R2
B

Wide load

Sumo squat + wide-stance RDL
B1

Sumo squat

60 s · slow reps

Feet wide, toes out; sit straight down with the knees pushing out over the toes.

Easier smaller range  ·  Harder hold a backpack

R1R2—
B2

Wide-stance RDL

12 reps · ×2

Feet wide, pack in both hands; hips back, back long, felt in the inner thigh.

Easier bodyweight  ·  Harder heavier

R1R2
C

Step and lift

Skater step + weighted adduction
C1

Skater step

60 s · slow reps

Step wide and behind onto one leg, hold one second, return — no hop.

Easier smaller step  ·  Harder 2-s hold

R1R2—
C2

Weighted side-lying adduction

12/side · ×2

Ankle weight or bag on the lower leg; lift, hold one second, lower over three.

Easier bodyweight  ·  Harder heavier

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. The adductors are the most neglected muscle group in sport and the most commonly injured in the groin.
  2. The Copenhagen progression runs through this phase: isometric, short lever, long lever, then reps.
  3. Test the squeeze weekly — it is the single most useful number you can track for a groin.
  4. Sharp pain at the pubic bone during a squeeze means drop a level, not push through.

Tick it off

MovementRound 1Round 2Best
A1Cossack squatslow reps in 60 s —
A2Copenhagen hold — long lever4 × 10 s/side
B1Sumo squatslow reps in 60 s —
B2Wide-stance RDL12 reps
C1Skater stepslow reps in 60 s —
C2Weighted side-lying adduction12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-H