Adductor Slide-Out — eccentric
The groin taken out to length under its own control — the exact mechanism of a reaching tackle or an overstretched stride
How to do it well
The set-up and the rep in full, then the cues the app shows on the exercise card — the short version, for the moment you are standing in front of the bar.
Set-up
Stand on a smooth floor with one foot on a slider (a towel works on a wooden floor) and the other planted. Hands on the hips, or one hand on a rack for balance. The sliding leg is the one being trained.
The rep
Bend the standing knee slightly and let the sliding leg travel out to the side over five seconds, hips level and the slider foot pointing forward. Stop where the groin is long and working, not where the hip pinches. Then pull the leg back in by squeezing the inside of the thigh, not by pushing off the standing leg. Do five slides, finish with a fifteen-second hold out at length, then switch sides.
On the exercise card
- Let the leg travel out slowly, hips level
- Hold where the groin is long, not where it pinches
- Pull back with the inside of the thigh
- Tempo
- 5s to slide out
What goes wrong, and the fix
| What goes wrong | The fix |
|---|---|
| Sliding out fast | The slow way out is the exercise. Five seconds, every rep. |
| Pushing back with the standing leg | Pull the slider back in with the inside of the working thigh. |
| Going into a pinch | Stop where the groin feels long, not where the front of the hip pinches. |
Make it easier, or harder
- Easier
- A shorter slide, with a hand on a support taking more of your weight.
- Harder
- A longer range, a slower pull back in, or a longer hold at length.
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
A reaching tackle or an overstretched stride takes the groin to length under load, and that is when it strains. Rugby league carries it in its prehab rotation alongside the Copenhagen hold, so the adductors are trained both on the way to length and strong once they get there.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Rugby League | Max Strength (Lower) | 2 × 5 slides + 15s hold /side | BW on a slider |
What it trains, and who trains it
- Muscles worked
- Groin / Adductors
- Region
- Lower body
- Classified as
- Mobility
- Prescribed in
- rugby league
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Copenhagen Plank | The evidence-backed groin exercise — start short-lever, build to full |
| Copenhagen Plank (short lever) | Knee-supported version — where everybody should start |
| Adductor Slider | Slide the leg out and pull it back under control — eccentric groin work |
| Cable Hip Adduction | Loadable adduction you can actually progress week to week |
| Adduction Machine | Machine: simple to load, easy to dose |
| Copenhagen Side Plank Hold | Isometric hold — the entry point after a strain |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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