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

Rock back.
Reach across.
Own the inside.

Adductor range under load, the long-lever Copenhagen in reps, and the lateral stepping the groin meets in sport.

  • Isession
  • P2Groin
  • 12:00on the clock
  • — donecompleted

Change of direction loads the groin

Cutting and side-stepping put the adductors under the highest loads they meet. That is trained in Phase 5.

Active beats passive

For adductor-related groin pain, an active strengthening programme produced far better return-to-sport rates than passive treatment.

Balance is a hip task

Single-leg balance is held by the hip and groin as much as the ankle. It is trained in every phase.

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

A

Rock

Adductor rock-back + long-lever reps
A1

Adductor rock-back

60 s · slow reps

On all fours, one leg out to the side, foot flat; rock the hips back with a long spine.

Easier smaller rock  ·  Harder hold three seconds

R1R2—
A2

Copenhagen reps — long lever

6/side · ×2

Top leg straight on the chair; lower the hips halfway and drive back up.

Easier short lever  ·  Harder slower

R1R2
B

Over and across

Step-over + lateral squat
B1

Lateral step-over

60 s · slow reps

Step sideways over a low obstacle, knee high, landing softly on the whole foot.

Easier lower obstacle  ·  Harder faster

R1R2—
B2

Lateral squat

10/side · ×2

Wide stance; shift all the weight to one side into a deep squat, the other leg straight.

Easier smaller shift  ·  Harder hold a backpack

R1R2
C

Cross

Crossover walk + resisted adduction
C1

Crossover walk

60 s · steps to beat

Step one foot across in front of the other and behind, travelling sideways.

Easier smaller steps  ·  Harder faster

R1R2—
C2

Towel-resisted adduction

15/side · ×2

Towel round the foot pulled outward; pull the leg in against it and return slowly.

Easier less tension  ·  Harder more tension

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
A1Adductor rock-backslow reps in 60 s —
A2Copenhagen reps — long lever6/side
B1Lateral step-overslow reps in 60 s —
B2Lateral squat10/side
C1Crossover walksteps in 60 s —
C2Towel-resisted adduction15/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-I