Although they’re probably not the first muscles hikers think about when they work out, groin muscles are essential. The groin muscles, or adductors, are a group of five muscles that adduct (move the leg inward toward the body), provide rotation for the hip joint, and help with hip flexion. Ever use that hip adduction machine in the gym? These are the muscles we’re talking about. You might not realize it, but these muscles help hikers ascend and descend steeps, and they also provide hip stability and control knee motion.
Weak groin muscles can contribute to low back pain, hip pain, groin pain, and knee pain. Although you activate and engage the adductors with all leg exercises, rarely are they the focus. Try the exercises below to shift the focus to the adductors and infuse variety into your program.
Begin by lying on your side perpendicular to a workout bench (a chair works just as well). Place the knee of the top leg on the bench and place the opposite hand on the floor, with your arm extended or bent at the elbow, directly beneath your shoulder. The bottom leg should rest beneath the bench for now.
During the exercise, drive the top knee into the bench to raise the hips. Aim to create a straight line from your shoulders to your hips and knee and avoid sagging. Raise and hold your lower leg at the bottom of the bench. Imagine that both knees are squeezing the bench together.
Hold for 10 seconds and repeat for three sets on each side. To progress, increase the time until holds are 20 seconds for three sets on each side. Once you reach this goal, move into the long lever version, outlined below. Try to incorporate these into your workout routine twice per week.
This is a similar motion as the short lever, but instead of your knees hugging the bench or chair, it’s your feet. Begin by lying on your side perpendicular to a workout bench (or chair). Place the top leg’s foot on the bench and place the opposite hand on the floor directly beneath the shoulder. The bottom leg should be beneath the bench.
Drive the foot into the bench to raise the hips. Work to keep the hips high and aim for a straight line from your shoulders to your hips and knee. You should raise the bottom leg toward the bench.
Hold for 10 seconds and repeat for three sets. To progress, increase the time by 5 seconds until holds are 20 seconds for three sets on each side. Try to add these into your workout routine twice per week. After this becomes easy, move into the adductor raises.
Begin by lying on your side perpendicular to a workout bench (or chair). Place the knee of the top leg on the bench and place the opposite hand on the floor, with your arm extended or bent at the elbow, directly beneath the shoulder.
Drive the top knee into the bench to raise the hips, with the bottom leg rising toward the bench. With control, lower the hips back to the floor. Build up to three sets of 12 before progressing to the long lever variation, with the foot on the bench. Progression for this exercise is the same as for the planks: First utilize the short lever variation with the knee pressing into the bench.
Try to add these into your workout routine twice per week. This series tends to be a little more challenging than the Copenhagen planks, so the progressions are a little different. Think about building up this exercise on a weekly basis: For weeks one and two, complete eight reps on each side for two sets. During weeks three and four, increase to 10 reps and add a third set. At week six, increase to 12 reps for three sets on each side. After six weeks, progress to the long lever variation and adjust sets/reps.
Lee Welton is a physical therapist assistant and personal trainer in Southeast Idaho. He thru-hiked the Pacific Crest Trail in 2018 and trekked through the Dolomites in Italy. He can typically be found hiking and exploring the trails in Idaho and Wyoming. For more information, videos, and resources from Welton, visit trailsidefitness.com.
From 2023
