Workout for upper inside of legs

  1. Question Workout for upper inside of legs


    Hey all. Just started flagg football this past week end and do I ache..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

    RECOVERBRO




  2. Quote Originally Posted by JoHNnyNuTZ View Post
    Hey all. Just started flagg football this past week end and do I ache..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
    Spread your legs further out on squats.. Feet placement wider, toes pointed outward.
  3. AnabolicMinds Site Rep
    MidwestBeast's Avatar

    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.
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
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  4. Quote Originally Posted by MidwestBeast View Post
    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.
    x 2

    i never have the energy to do them at the end of a leg day lol
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  5. Quote Originally Posted by SouthernCharm View Post
    x 2

    i never have the energy to do them at the end of a leg day lol
    I do em in a blue moon, max the machine and cant walk for a few days xD...

  6. 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.
    M.Ed. Ex Phys

  7. AnabolicMinds Site Rep
    MidwestBeast's Avatar

    Quote Originally Posted by Rodja View Post
    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.
    Very solid idea. I like
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
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  8. The Double Dutch Rudder.

  9. Quote Originally Posted by JoHNnyNuTZ View Post
    Hey all. Just started flagg football this past week end and do I ache..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
    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.

  10. 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

    RECOVERBRO



  11. Quote Originally Posted by gamer2be08 View Post
    Spread your legs further out on squats.. Feet placement wider, toes pointed outward.
    ^ 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.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  12. Thanks. Iwas also thinking sumo deads? Just because the way your legs are placed so wide

    RECOVERBRO


  13. AnabolicMinds Site Rep
    MidwestBeast's Avatar

    Quote Originally Posted by kingk0ng View Post
    ^ 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.
    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.
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
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  14. Quote Originally Posted by MidwestBeast View Post
    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.
    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.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  15. AnabolicMinds Site Rep
    MidwestBeast's Avatar

    Quote Originally Posted by kingk0ng View Post
    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.
    Well put and I agree 100%, my friend
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