Exercise Comparison
Adductor/Groin vs Lateral Bound
Side-by-Side
Muscle Analysis
Shared
Only in Lateral Bound
Instructions
Adductor/Groin
Lie on your back with your feet raised towards the ceiling.
Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.
Lateral Bound
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
Immediately push off and extend, attempting to bound to the side as far as possible.
Upon landing, immediately push off in the opposite direction, returning to your original start position.
Continue back and forth for several repetitions.
Verdict
Both exercises target the adductors. Adductor/Groin is a intermediate exercise using none, while Lateral Bound is beginner and uses bodyweight. Choose Lateral Bound if you're looking for a more accessible option, or Adductor/Groin for a greater challenge.