Hey guys its JP and in this video we are going to go over one of the most overlooked muscles
in running, which is the GROIN muscles. In this video, we will go over the role of these
muscles as you run as well as some exercises I use to intially strengthen them! Now, lets
get started!
The first thing we will look at is its function. The groin muscles, otherwise known as the
hip adductor muscles, basically attach in the inner portion of the pelvis and insert
into the thigh bone, otherwise known as the femur. With these attachment points, this
causes the thigh to come inward as the hip adductor muscles contract. Now, how does this
apply to running?
While running is primarily just moving forward, the forces involved as you run are MULTIDIRECTIONAL!
There is a side to side component involved as you land on one leg, which is especially
the case for the hips. Similiar to the hip abductors, the groin muscles also work in
stabilizing the hip as you run. By improving stability in the area, this will decrease
any energy leakage that occurs as forces are transferred through the hip and therfore optimize
force output. This means you'll be able to take bigger steps as you run, which ultimately
leads to faster speeds. I should also mention that they play additional roles in sprinting
as they are particularly involved in force production as you accelerate off the blocks!
Therefore, it may be beneficial to work on these muscles to improve your running performance
across all distances. Now, here are some exercises that I initially use to target the groin muscles.
The first exercise I will go over is the Eccentric 1/2 Splits. This is a way to begin to load
the adductors and as well as work on groin mobility. To do this one, start in this position
and place a slider under the foot. This can also be done with a furniture slider under
the foot or even a hardcover book. Or you can do this on a hard surface with a sock
on...just remember that you may need some padding for that knee to prevent some discomfort.
Anyway, once you are set, you are going to let yourself slowly lower. Then, you can pull
your knee in and get back into starting position. And you can repeat. For reps and sets, it
can differ depending on your goals and purpose of utilizing this exercise, but I typically
start with 2 sets of 10 reps on each side.
The next exercise I will go over is the Adductor Half Plank. This is a variation to challenge
the groin muscles and prepare for the adductor plank. This is basically like the modified
side plank we covered, but with a bit of a twist. This time, you would need an elevated
surface. The ideal height would be one where it aligns with the body. Anyway, to do this,
you will basically position the knee on top of the surface. Then, make sure your elbow
is stacked under your shoulder. This limits the amount of stress going through the shoulder.
Then once you are in position, you are going to push the knee against the surface and raise
up. You may need some padding under the knee if this is uncomfortable. Then, maintain this
alignment. Make sure you dont roll forward or backward. This will make sure you are loading
the area properly as well as engaging the obliques. I typically have people hold this
initially for 10-15 seconds, then work up to 30 second holds for 3-4 repetitions.
Now, once you feel like you have mastery over this exercise, you can try the adductor plank.
This is a creative way to target the groin muscles with minimal equipment! Compared to
the previous exercise, this challenges the hip adductors more as this requires these
muscles to work from a longer lever arm. This is just like the last exercise except you
will straighten out and have the foot on the elevated surface instead of the knee. Remember,
to keep the elbow stacked under the shoulder. Then, you will push down with the top foot
and maintain alignment. Just like the last exercise I typically have people do this exercise
for 10-15 seconds, then build up to 30 second holds for 3-4 reps.
And those are a few exercise I use to intially target the groin muscles aka the hip adductors.
I hope you guys found this video useful. Next week, I will be going over more dynamic and
challenging exercises for these muscles to better prepare these muscles for running and
improve your running performance...so stay tuned for that. Anyway, as always, THANK YOU
FOR WATCHING!