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15 Best Exercises For Strengthening The Groin Muscles

15 Best Exercises For Strengthening The Groin Muscles February 14, 2018

Your legs, especially the thigh and groin areas, bear a lot of abuse during exercises and throughout the day. The inner thighs and groin are supported by muscles that run from just above the knees to the pelvic bone. These muscles help in activities that involve jumps, kicks, and forward, backward, and side to side movements. Therefore, it is important to have strong and flexible groin muscles to prevent injuries during a workout or day-to-day movements. Here’s a list of 15 best exercises for groin muscles and improve balance and make your legs stronger. Read on.

Keep This In Mind Before Starting These Exercises

The inner thigh and groin areas are supported by muscles like adductors, pectineus, iliopsoas, sartorius, etc. This is a sensitive area, so, before starting any exercise, it is important to consult your physiotherapist to discuss the suitability of a certain exercise for you.

Avoid doing any exercise if it causes pain or aggravates an injury. Seniors with improper balance and reduced fitness levels should always perform these exercises under an expert’s supervision to avoid muscle strain in the groin and thighs.

Let’s begin with the exercises.

Top 15 Exercises For Groin Muscles

1. Adductor Squeeze

Exercises For Groin Muscles - Adductor Squeeze Pinit

Image: Shutterstock

Target – Adductor

How To Do Adductor Squeeze

  1. Lie down on your back on a mat. Place your hands along the sides of your body.
  2. Keep your knees pointing upwards and grab a softball in between them.
  3. Slightly squeeze the ball to tighten your adductor muscles.
  4. Pause for a few seconds and repeat it 8-10 times.

Sets And Reps – 3 sets of 12 reps

2. Side Lying Groin Stretch

Exercises For Groin Muscles - Side Lying Groin Stretch Pinit

Image: Shutterstock

Target – Adductor, glutes, abductor, lower abs, and hamstrings.

How To Do Lying Groin Stretch

  1. Lie down on your left side.
  2. Support your head with your left hand while keeping both the legs straight.
  3. Slowly lift your right leg in the air as much you can.
  4. You may also support your knee with your right hand.
  5. Hold on this position to feel the stretch.
  6. Repeat it with the other leg by changing your side.

Sets And Reps – 3 sets of 12 reps

[ Read: Stretch Exercises For Beginners ]

3. Lunges

Exercises For Groin Muscles - Lunges Pinit

Shutterstock

Target – Adductor, glutes, abductor, quads, lower abs, calves, and hamstrings.

How To Lunge

  1. Stand straight with your hands positioned on your sides and place your right foot in front of you.
  2. Slowly bend the right knee while keeping your back straight.
  3. Keep bending it until your right leg is at an angle of 90 degrees with the floor. Also, bend your back leg during this process.
  4. Hold this position for a few seconds until you feel the stretch in your groin muscles. Return to your normal position.
  5. Repeat with the other leg.

This exercise may seem hard at the beginning and should be done according to your comfort level.

Sets And Reps – 3 sets of 10 reps

4. Side Leg Raise

Exercises For Groin Muscles - Side Leg Raise Pinit

Image: Shutterstock

Target – Adductor, glutes, abductor, quads, lower abs, and hamstrings.

How To Do Side Leg Raise

  1. Stand next to a chair.
  2. Holding the chair with your right hand, place your right leg firmly on the ground and
  3. raise the left leg slowly in the air until you feel the stretch in your groin muscles.
  4. Swing it back and cross it over your right leg. Repeat this 8-10 times.
  5. Change your side and do this exercise with the other leg.

Sets And Reps – 3 sets of 15 reps

5. Power Squats

Exercises For Groin Muscles - Power Squats Pinit

Shutterstock

Target – Adductor, glutes, quads, hip flexors, hamstrings, lower abs, shoulder, biceps, chest, and lats.

How To Do Power Squats

  1. Stand with your hands placed on the front of your thighs, near your groin.
  2. Place your feet wide apart so that your toes are pointing outwards on either side.
  3. Bend your knees slowly and push your hips out. Keep your weight on your heels and raise your hands straight in front of you. Your palms should be facing down.
  4. Hold for a moment and come back to your initial position by pushing your heels to straighten your legs.
  5. You may also do this exercise with weights in your hand to increase the intensity.

Sets And Reps – 3 sets of 10 reps

[ Read: How To Do A Squat Properly ]

6. Gravity Groin Exercise

Exercises For Groin Muscles - Gravity Groin Exercise Pinit

Image: Shutterstock

Target – Adductor, abductors, glutes, quads, hip flexors, hamstrings, and lower abs.

How To Do Gravity Groin Exercise

  1. Lie down on your left and keep a chair near your feet.
  2. Place your right leg on the chair while resting your left leg on the floor.
  3. Raise the lower leg towards the bottom of the chair against gravity.
  4. Hold for 8-10 seconds and return your leg to the floor.
  5. Switch to the other side and repeat the exercise with the other leg.

Sets And Reps – 3 sets of 12 reps

7. Groin Stretch

Exercises For Groin Muscles - Groin Stretch Pinit

Image: Shutterstock

Target – Adductor, hip flexors, glutes, quads, hip flexors, and hamstrings.

How To Do Groin Stretch

  1. Sit on a mat and bend your knees so that your heels are close to your body.
  2. Keep your back erect and lower your knees so that they touch the floor.
  3. You may also bend your back a little bit and use your elbow to put pressure on the knees in a downward direction.
  4. Release the tension slowly and repeat it a few more times to strengthen the groin muscles.

Sets And Reps – 3 sets of 15 reps

8. Hip Extension

Exercises For Groin Muscles - Hip Extension Pinit

Image: Shutterstock

Target – Adductor, abductors, glutes, quads, hip flexors, hamstrings, shoulder, biceps, and abs.

How To Do Hip Extension

  1. Kneel down on the floor with your palms flat on the ground for support.
  2. Keeping one leg firm, lift the other leg in the air as much as you can.
  3. Bring it back to its initial position and, again, raise it in the air. Do this 10 times.
  4. Repeat the exercise with the other leg.

Sets And Reps – 3 sets of 10 reps

[ Read: Effective Hip Thrust Exercises ]

9. Lateral Jump

Exercises For Groin Muscles - Lateral Jump Pinit

Image: Shutterstock

Target – Adductor, abductors, glutes, quads, hip flexors, hamstrings, and abs.

How To Do Lateral Jump

This exercise involves hopping laterally over a row of cones or hurdles of appropriate height. It should not be done by people who have poor balance as it can cause injuries.

  1. Place a row of 2-3 cones and stand sideways so that you are at 90 degrees with the row.
  2. Using the adductor muscles, hop over the first cone laterally and use your legs to land while absorbing the impact. Repeat it with the other cone in the row until you hop over all of them.
  3. Return by hopping over them to your initial position.

Sets And Reps – 3 sets of 15 reps

10. Band Abduction

Exercises For Groin Muscles - Band Abduction Pinit

Image: Shutterstock

Target – Adductor, hip flexors, glutes, hamstrings, and calves.

How To Do Band Abduction

  1. Stand straight with both the feet placed together. Put a resistance band around your ankles.
  2. Hold a steady object with your hands for support. You can also do this without any support depending on your fitness level.
  3. Keeping your left leg firmly on the floor, raise the right leg on your side, stretching as much as you can.
  4. Take a pause and bring your leg back to its initial position, releasing the tension of the resistance band.
  5. Keep your right leg firm, raise your left leg to your sides, stretch the band, and return to the initial position.
  6. Repeat this exercise several times to strengthen the groin muscles and the knees. It also prevents the falling in of the knees during squatting and running.

Sets And Reps – 3 sets of 12 reps

11. Hip Extension With Band

Target – Adductor, hip flexors, glutes, hamstrings, and calves.

How To Do Hip Extension With Resistance Band

  1. Wrap the resistance band around your right ankle and tie the other end to a table leg.
  2. Stand straight with the knees bent a little, hands on your waist, shoulders pinched back, and face the table.
  3. Pull the leg backward against the resistance provided by the band.
  4. Return the leg to the starting position.
  5. Do this with the left leg as well.

Sets And Reps – 3 sets of 12 reps

12. Seated Hip Abduction

Target – Adductor, adductors, hip flexors, glutes, hamstrings, calves, and lower abs.

How To Do Seated Hip Abduction

  1. Sit comfortably on a chair or a bench. Keep your feet shoulder-width apart, and place a resistance band just below the knees.
  2. Cross your arms over your chest, keep your spine erect and shoulders pinched back, and look straight ahead.
  3. Open your legs outward against the resistance of the band, also opening your feet but not moving them from their position.
  4. Bring the legs back to the initial position.

Sets And Reps – 3 sets of 12 reps

13. Long Adductor Stretch

Target – Adductor, hamstrings, hip flexors, glutes, quads, and calves.

How To Do Long Adductor Stretch

  1. Sit on a yoga mat with your legs extended in front of you.
  2. Open up your right leg till it is about 45 degrees with the left leg.
  3. Open your left leg by bringing it to the side, at about 45 degrees from the initial position.
  4. Use your hands to push both legs back and gently open up the legs a bit more (skip this step if you have a groin injury).
  5. Bend your body forward and place your forearms on the floor in front of you.
  6. Count to 5 before bringing your body back up.

Sets And Reps – 3 sets of 5 reps

14. Hip Flexor Stretch

Target – Hip flexors, hamstrings, glutes, quads, calves, and lower back.

How To Do Hip Flexor Stretch

  1. Stand straight on a mat. Put your right leg forward and go down until your left knee touches the mat.
  2. Place both your palms on the right knee, point your left toes out, and push your right knee with your palms. At the same time, pull your upper body back. Feel the stretch in your glutes, inner thighs, quads, and abs.
  3. Hold this pose for 5 seconds and then come back up.
  4. Do the same with your left leg.

Sets And Reps – 3 sets of 5 reps

[ Read: Best Stretches For Tight Hip Flexor ]

15. Cossack Squat

Target – Adductors, hamstrings, glutes, quads, calves, and lower back.

How To Do Cossack Squat

  1. Assume a wide stance and do a side lunge on your right side. Your left leg should be extended, left foot facing the wall, and heel on the floor. Your right foot should be flat on the ground, and hands in front of you to balance your body. You may lift the right heel up if you are more comfortable in that pose.
  2. Without getting back up, just transfer your body weight from your right leg to your left leg and move over to your left leg.
  3.  Keep your right foot facing the wall and the left one flat on the floor.

Sets And Reps – 3 sets of 10 reps

These the 15 best groin muscle strengthening exercises. Consult your doctor or trainer before doing these if you have an injury. Do these exercises for 10 minutes every day to improve leg muscle strength and posture and reduce the chances of a groin muscle injury. Take care!

Expert’s Answers For Readers’ Questions

How long should you rest a groin injury?

Depending on the severity of the injury, your doctor will tell you how much rest you require. Talk to your doctor immediately if you sense any pain in your groin area.

How do you stretch out a pulled groin muscle?

If your groin muscle is pulled, take help of a physiotherapist to help stretch it. Do not attempt to do it yourself without knowing which muscle you should target.

Can you run with a groin injury?

No, you should not run with a groin muscle injury. Take rest and attend physiotherapy sessions before you regain your strength and form.

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Tanushree Saha

A freelance writer, blogger and an everyday environmentalist who loves nature and believes in green living to make the planet a better place to live.

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