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How to Strengthen the Groin Muscle

Targeting the muscles in your groin requires certain directional movements by your legs. Your groin muscles help your legs perform adduction as well as hip flexion. Though there are a variety of exercises for strengthening the groin muscles, always start with movements that are easy for you so you can strengthen them slowly and carefully. If you have past or current pain in your groin muscles, ask a doctor which exercises are best for you.

  1. Perform beginner-level exercises in the form of isometric contractions to work your groin muscles. Lie on your back with your knees bent and your feet on the floor. Place a firm ball, about the size of a soccer ball, between your knees and squeeze the ball with your knees. Perform the same exercise with the ball in between your knees and your legs straight and then with the ball between your ankles to work different muscles in your groin.

  2. Work your legs by adduction. Lie on your side with your top knee bent and that foot flat on the floor in front of your bottom thigh. Keep your bottom leg straight. Lift and lower your straight leg, squeezing your inner thigh at the top of the movement. Perform a similar movement while standing. Lift one foot slightly and, while keeping your knee straight, swing it in front of your other foot while staying close to the body. Secure a resistance band to a closed door or a sturdy piece of furniture such as a couch and wrap the handle around your ankle for added resistance. Remember to work both legs for both exercises.

  3. Do hip flexor exercises to build strength in all your groin muscles. Any movement that lifts the knee works your hip flexors, but you can target them more specifically with certain exercises. Lie on the floor or a weight bench and straighten your legs. Bend your knees and bring them up to your chest, or as close as you can manage. Alternatively, keep your legs straight as you lift them up to get them perpendicular to the floor before lowering them.

  4. Use more advanced exercises after you've strengthened your groin muscles sufficiently. If you experience any pain during these exercises, cease them immediately and continue performing the basic strengthening moves. All lunges use your groin muscles as stabilizers, but side lunges target these muscles more effectively. Stand with your feet shoulder-width apart. Step out wide to one side by moving only one of your feet. Keep the toes of both feet pointed away from your body at a 45-degree angle. Bend the knee of the other leg, keeping it centered over your toes. Keep your other leg straight out to the side. Push up through your outside heel to the start position and repeat for the other leg.

  5. Perform an advanced hip flexor exercise with a hanging leg raise. Hang on a pullup bar with your arms straight and lift your knees toward your chest. Alternatively, keep your legs straight and lift them so they are parallel to the floor.

    Tip

    Start with one set of 10 repetitions for each groin muscle exercise and build up to three sets of 10 before moving on to a more advanced exercise.

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Things Needed

  • Firm ball
  • Resistance bands
  • Weight bench or sturdy chair

About the Author

This article was written by the SportsRec team, copy edited and fact checked through a multi-point auditing system, in efforts to ensure our readers only receive the best information. To submit your questions or ideas, or to simply learn more about SportsRec, contact us here.

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