Exercise Comparison
Adductor/Groin vs Lateral Cone Hops
Side-by-Side
Muscle Analysis
Shared
Only in Lateral Cone Hops
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 Cone Hops
Position a number of cones in a row several feet apart.
Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Verdict
Both exercises target the adductors. Adductor/Groin is a intermediate exercise using none, while Lateral Cone Hops is beginner and uses other. Choose Lateral Cone Hops if you're looking for a more accessible option, or Adductor/Groin for a greater challenge.