How many reps of the adductor slider squeeze should a beginner do?

Do 2 to 3 sets of 10 to 12 reps per leg, sliding out to the same distance every rep rather than chasing a deeper stretch as you go. Once that feels easy, slide out further before adding any extra resistance.

What can you use instead of a slider for the adductor slider squeeze if you don't have one?

A folded towel, a paper plate, or a sock under the foot works fine on tile, hardwood, or any other smooth, hard floor. On carpet where nothing will glide, do a side-lying hip adduction instead, or a seated or lying adductor squeeze against a ball to train the same inner thigh.

Beginner

Adductor Slider Squeeze

Place the working foot on a slider or towel and you can load the adductors through a long standing range using nothing but friction and body weight. As the foot slides wide the inner thigh stretches under tension, then does real work pulling the leg back to center. The standing base also challenges the supporting hip to stay stable, making this a tidy two-for-one for groin strength and single-leg control.

Equipment: Sliders
Body part: Thighs
Type: Balance, Strength
Browse by muscle: Adductor Longus, Adductor Magnus
Browse by movement: Hip Adduction

How to do it

1
Stand tall with a slider, towel, or paper plate under one foot on a smooth floor.
2
Keep most of your weight on the planted supporting leg and brace your core.
3
Slide the working foot out to the side, letting the inner thigh stretch under control.
4
Stop when you feel a firm stretch without your hips shifting or torso leaning.
5
Pull the working foot back toward the standing foot by squeezing the inner thigh.
6
Complete your reps, then switch the slider to the other foot.

Tips

Press lightly into the slider so it moves smoothly rather than skipping.
Keep your hips level and square; do not let the supporting knee cave in.
Control the outward slide as much as the pull back in for full inner-thigh tension.

Variations

Common mistakes

The torso leans toward the supporting leg as the working foot slides out, using body weight to fake range the hip is not actually reaching on its own.
The supporting knee locks out fully straight and stiff, removing the small bend that lets the hip and knee absorb the sliding motion smoothly.
The slider catches on a bit of grit or a seam in the floor, so the foot lurches instead of gliding, and the stretch loads unevenly across the inner thigh.
Turning the supporting foot outward for a wider, more stable base changes the angle the hip has to work through, and quietly makes the exercise easier than intended.
The set ends the moment a stretch is felt rather than working through a full, repeated range, so the adductor gets a stretch but very little actual strengthening.

Frequently asked

How many reps of the adductor slider squeeze should a beginner do?: Do 2 to 3 sets of 10 to 12 reps per leg, sliding out to the same distance every rep rather than chasing a deeper stretch as you go. Once that feels easy, slide out further before adding any extra resistance.
What can you use instead of a slider for the adductor slider squeeze if you don't have one?: A folded towel, a paper plate, or a sock under the foot works fine on tile, hardwood, or any other smooth, hard floor. On carpet where nothing will glide, do a side-lying hip adduction instead, or a seated or lying adductor squeeze against a ball to train the same inner thigh.
What is the adductor slider squeeze good for, and when should you use a different adductor exercise?: It builds inner-thigh strength through a long standing range while also challenging the supporting hip to stay stable, which makes it a useful two-for-one for groin strength and single-leg control. Use a seated or lying ball squeeze instead if you need something lower-impact or more isometric, such as early rehab work for a strained groin.

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