Slider Adductor Slide
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Adductors
Secondary muscle groups
Gluteus Medius, Quadriceps, Obliques
Movement pattern
Standing Lateral Adductor Slide
Training goal
Injury Resilience
Sport
Soccer, Hockey, Football, MMA, General Athletic Development
Overview
Purpose. Train eccentric and concentric adductor control through a large range with body weight only.
How it fits the system. A beginner-level standing lateral adductor slide entry in the Hypertrophy section, programmed to develop injury resilience. Related work in the library: Adductor Machine and Donkey Calf Raise.
Primary muscles
Adductors
Secondary muscles
Gluteus Medius, Quadriceps, Obliques
Movement pattern
Standing Lateral Adductor Slide
Equipment
Mat
Difficulty
Beginner
How to Perform
- Stand with one foot on a slider or a towel on a smooth floor.
- Keep the stance knee soft and the pelvis level.
- Slide the free foot out to the side as far as control allows.
- Pull it back in by squeezing the inner thigh.
Coaching Cues
- "Pull back with the inner thigh, not the hip flexor."
- "Stance knee stays over the foot."
- "Slow out, strong back."
Common Mistakes
- Letting the trunk lean away to gain range.
- Sliding out faster than the adductor can control.
Progressions & Regressions
Progressions
Increase range, slow the eccentric, or add a light ankle weight.
Regressions
Reduce range, or hold a support.
When to Use It
When to use
Groin injury prevention and warm-ups for change-of-direction sports.
When not to use
Acute groin pain.
Programming
8–12 reps per side, 3 sets, 45 seconds rest.
Popular
Popular Articles
