Exercise Comparison
Adductor vs Side Lying Groin Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Side Lying Groin Stretch
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.
Side Lying Groin Stretch
Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.
Verdict
Both exercises target the adductors. Adductor is a intermediate exercise using foam roll, while Side Lying Groin Stretch is beginner and uses none. Choose Side Lying Groin Stretch if you're looking for a more accessible option, or Adductor for a greater challenge.