I've only been doing squats for a few weeks now, and have some concerns. My groin is sore and I'm sure it will be even more sore tomorrow. Any advice on why this might be? I'm going to take a week or two off and wait it out, but I'd like to try and ensure that this doesn't happen again. Help is much appreciated:nod:

I've only been doing squats for a few weeks now, and have some concerns. My groin is sore and I'm sure it will be even more sore tomorrow. Any advice on why this might be?

You are probably finding out that as you progress in weight, your adductors play a bigger and bigger role in squatting. The adductors are supposed to be the third strongest muscle in hip extension, but you don't hear people talk about them too much. But they're there.

Zen, thanks for the prompt reply. Is this something that is common? I did two HIIT sessions on the stationary bike this week, which may have utilized my legs a bit too much, but I can't be sure. Would you recommend staying fairly light for awhile and building these adductors? Thanks again,

Zen, thanks for the prompt reply. Is this something that is common?

Sure. Do you do any hip abductions/adductions? Lots of guys don't. Sometimes the first time you find out about them is squatting. Hip adductions can be done with a machine, or resistance band. Not a bad idea to do them. But not right now. Give your groin a little recovery.

I've also heard you can increase/decrease the recruitment of your adductors by the point of your toes when you're squatting. Tried it out and it seems to make a difference.

Toes straight ahead recruits the least, further out to the sides recruits more all the way to max recruitment at a bowlegged stance with your toes pointing opposite directions.

Maybe start by bringing your toes closer to straight-ahead? :confused:

Source: Milos Sarcev on the FitShow (http://thefitshow.com/week5/milos_quads1/milos_quads1lg.htm)

It will go away. Same thing happens to me if I haven't been squatting for a few months. Just keep progressing in weight, and take it easy on the HIIT if you aren't recovering fully.


Zen, thanks for the prompt reply. Is this something that is common? I did two HIIT sessions on the stationary bike this week, which may have utilized my legs a bit too much, but I can't be sure. Would you recommend staying fairly light for awhile and building these adductors? Thanks again,

Sore adductors are completely normal (at least for me) when I make any drastic changes to my squatting (such as raising the volume or doing something funky with the loads). If you squat "between the legs" (as you should) and use a large ROM, you'll definitely recruit them.

I've also heard you can increase/decrease the recruitment of your adductors by the point of your toes when you're squatting. Tried it out and it seems to make a difference.

Toes straight ahead recruits the least, further out to the sides recruits more all the way to max recruitment at a bowlegged stance with your toes pointing opposite directions.

Maybe start by bringing your toes closer to straight-ahead?
I wouldn't play with toe point too much; your toes should remain at a comfortable angle for your knees to track with dependent on your stance width and depth -- the variables that you're really after when you want to change emphasis.

I'm not nearly as sore as thought I would be this morning. Thanks for all of the helpful replies. I'm glad that this isn't uncommon. I'll just wait until I can get back to normal keep plugin' away. Thanks again:D