Workout for upper inside of legs

JoHNnyNuTZ

JoHNnyNuTZ

Well-known member
Hey all. Just started flagg football this past week end and do I ache.:eek5:.LOL
Anyways. Im really sore in the inside of my upper leg(groin into hammies)
What can I do to strengthen these puppies up. Im playing O line so, think i forgot to work those muscle,s. Besides that just my upper chest and shoulders are sore from blocking. But I know what to hit them with. Any help much appreiciated
 
JoHNnyNuTZ said:
Hey all. Just started flagg football this past week end and do I ache.:eek5:.LOL
Anyways. Im really sore in the inside of my upper leg(groin into hammies)
What can I do to strengthen these puppies up. Im playing O line so, think i forgot to work those muscle,s. Besides that just my upper chest and shoulders are sore from blocking. But I know what to hit them with. Any help much appreiciated
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Spread your legs further out on squats.. Feet placement wider, toes pointed outward.
 
The hip adductor machine will help. I've always found that different leg placement on squats and leg presses (like gamer mentioned) works well enough and you'll get more overall strength gains from these. But, the adductor does focus directly on the area you mentioned.
 
MidwestBeast said:
The hip adductor machine will help. I've always found that different leg placement on squats and leg presses (like gamer mentioned) works well enough and you'll get more overall strength gains from these. But, the adductor does focus directly on the area you mentioned.
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x 2

i never have the energy to do them at the end of a leg day lol
 
Lateral lunges

Stretch out the fascia and improve elasticity. Foam rolling the entire adductor region along with the gracilis will also help to release the tension and improve mobility.
 
Rodja said:
Lateral lunges

Stretch out the fascia and improve elasticity. Foam rolling the entire adductor region along with the gracilis will also help to release the tension and improve mobility.
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Very solid idea. I like :sombrero:
 
JoHNnyNuTZ said:
Hey all. Just started flagg football this past week end and do I ache.:eek5:.LOL
Anyways. Im really sore in the inside of my upper leg(groin into hammies)
What can I do to strengthen these puppies up. Im playing O line so, think i forgot to work those muscle,s. Besides that just my upper chest and shoulders are sore from blocking. But I know what to hit them with. Any help much appreiciated
Click to expand...

Funny, cause the EXACT same thing happened to me last week for the same reason. I'm definitely going to try to go wider on my squats this week. Thanks gamer.
 
OK guys thanks alot. I dotn have that abductor machine... So ill go with wider stance on squats/leg presses. And def trying lateral lunges. Man it feels so funny when I walk....I only rode a horse once in my life, but i imagine this is how id feel if I ever did again
 
gamer2be08 said:
Spread your legs further out on squats.. Feet placement wider, toes pointed outward.
Click to expand...

^ Yes. Someone who knows what they're talking about. Listen to this. You do not need "machines" for your abductors/adductors. You just need better form on your squats, front squats, and deadlifts.
 
kingk0ng said:
^ Yes. Someone who knows what they're talking about. Listen to this. You do not need "machines" for your abductors/adductors. You just need better form on your squats, front squats, and deadlifts.
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I would agree that you definitely don't need machines by any means, but they're nice to add in every once in a while. In fact, I threw some in at the end of my leg day on Tuesday (maxed out the stack and repped out) and it felt real good afterward.
 
MidwestBeast said:
I would agree that you definitely don't need machines by any means, but they're nice to add in every once in a while. In fact, I threw some in at the end of my leg day on Tuesday (maxed out the stack and repped out) and it felt real good afterward.
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As long as you're doing your important exercises and have completed the basics it's fine. Not required, but if you enjoy doing them to have fun, it's fine. I was saying that to say those compound exercises alone will work your abductors and adductors just fine when worked properly.

Machines can further initiate imbalances though if not done properly. One of the benefits to free weights is the use of all the muscles required to perform the lift. With a machine, you're usually isolating specific muscle groups, but if the movement emphasized on the machine is already an isolation exercise, then there's nothing wrong with it as long as you're balancing it with its antagonists.
 
kingk0ng said:
As long as you're doing your important exercises and have completed the basics it's fine. Not required, but if you enjoy doing them to have fun, it's fine. I was saying that to say those compound exercises alone will work your abductors and adductors just fine when worked properly.

Machines can further initiate imbalances though if not done properly. One of the benefits to free weights is the use of all the muscles required to perform the lift. With a machine, you're usually isolating specific muscle groups, but if the movement emphasized on the machine is already an isolation exercise, then there's nothing wrong with it as long as you're balancing it with its antagonists.
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Well put and I agree 100%, my friend :cool:
 
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