Exercise Comparison
Adductor vs Groiners
Side-by-Side
Muscle Analysis
Shared
Instructions
Adductor
Lie face down with one leg on a foam roll.
Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.
Groiners
Begin in a pushup position on the floor. This will be your starting position.
Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
Verdict
Both exercises target the adductors. Adductor is a intermediate exercise using foam roll, while Groiners is intermediate and uses bodyweight. Choose Adductor if you have access to foam roll, or Groiners if you prefer bodyweight. Groiners is a compound movement working multiple joints, making it better for overall strength. Adductor isolates the target muscle for focused development.