How to do it
- Sit with the inner thighs against the pads, set to a comfortable stretch.
- Sit tall and hold the handles.
- Squeeze the knees together.
- Return slowly to the stretch.
Common mistakes
- Setting the start too wide.
- Swinging the pads together.
- Bouncing out of the stretch.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a pause at the squeeze.
Easier: Lighter load and a narrower start.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Groin strains happen when the stretch is forced; start narrow.
Swaps
Nothing in this list trains the same muscles the same way; use the easier or harder version above.