Exercise Comparison
Adductor/Groin vs Lateral Box Jump
Side-by-Side
Muscle Analysis
Shared
Only in Lateral Box Jump
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 Box Jump
Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
Bring your knees high enough to ensure your feet have good clearance over the box.
Land on the center of the box, using your legs to absorb the impact.
Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.
Verdict
Both exercises target the adductors. Adductor/Groin is a intermediate exercise using none, while Lateral Box Jump is beginner and uses other. Choose Lateral Box Jump if you're looking for a more accessible option, or Adductor/Groin for a greater challenge.