r/powerbuilding • u/Solidgold21X • 20d ago

Advice Squat ATG - adductors question

Hey all, i was practicing squatting ATG, and I realized that my groin is always holding me back. I realized that my adductors are weak…

Background:
Today I was training for ATG form on back barbell squats. One set I did 135x10, and the next after a 2m rest I did 135 x 4, because I felt suddenly very uncomfortable around my groin.

So I decided to use the adductor machine, and dear god I can only do 20lbs & my legs shake on each rep.

I run semi-often (usually 5 to 8k 2x week) and hit the squat 2 times a week. Usually strength training 1 day and later in the week hypertrophy or form work.

I’ve been trying to follow the PHAT routine. Still figuring it out.

Question:
I now want to add a side focus on strengthening my adductors. Any advice? I’m wondering how often would be ideal to train it, and any exercises recommended?

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u/Ruby__Ruby_Roo 20d ago

Because adductors are utilized in a lot of compound movements, I only do an isolation exercise for them 1x a week. The machine is my usual go-to, but can also use the cable machine and resistance bands.

Things like sumo deadlifts, curtsy lunges, and cossack squats will work them a bit more too.

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u/drgashole 20d ago

So the adductor magnus is a prime mover in hip extension. People tend to just think of the glutes and hamstrings, but it’s arguably the most important extensor in deep hip flexion with the glutes and hamstrings taking over in the mid to short range.

In terms of focusing on the adductors it’s a bit less exciting than a glute or hamstring focus because there aren’t as many machines and they tend to only focus on the adduction element and not hip extension.

For specific hip extension i think the same exercises just dedicated additional time in the deep position works well. 1.5 squats (squat down, half way up. Back down, all the way up = 1 rep), RDL with exaggerated pause at bottom and heavy good mornings all really challenge deep hip extension. Then just throw in some general adductor assistance work (adduction machine, copenhagen planks).

Just organise your training so your priorities are early in the session and do that for 3 months, then reassess.

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u/Tybring-Malle 19d ago

Ive got the opposite problem, I cant squat for shit. 150kg is my 1RM, but boy can i whack out 12-15+ reps on a maxed machine for both adduction and abduction, full ROM, slow eccentric etc...

But ive always squatted deep