09/15/2026
HIP ADDUCTION/ GROIN with chair or bench
Knee placement makes it easier or harder. The more of the leg on the bench, the easier it is.
BEGINNER -with knee on bench or chair
1a. Adduction hold x 10’-30’
1b. Adduction reps x 10-15
INTERMEDIATE -knee off but on mid part of the leg
2a. Hold 10-30’
2b. Reps x 10-15
ADVANCED -only foot on
3a. Hold 10-30’
3b. Reps x 10-15
STRONG BEGINNER (on knee)
4a. Lifting lower leg HOLD 10-30’
4b. Lifting lower leg REPS X 10-15
STRONG INTERMEDIATE (on calf)
5a. Lifting lower leg HOLD 10-30’
5b. Lifting lower leg REPS X 10-15
STRONG ADVANCED (on foot)
STRONG BEGINNER (on knee)
6a. Lifting lower leg HOLD 10-30’
6b. Lifting lower leg REPS X 10-15
