Groin Strengthening Exercises

Written by Brett Harrop

Updated: 11 May 2022

The following groin strengthening exercises are designed to improve strength of the groin (adductor) muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic groin strengthening exercises. Once these are too easy, progress to the intermediate groin exercises and eventually, the advanced exercises.

Groin Strengthening – Basic Exercises

To begin with, the following basic groin strengthening exercises should be performed approximately 10 times, 3 times daily. As your groin strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Adductor Squeeze (Crook Lying)

Begin this groin strengthening exercise lying on your back in the position demonstrated with a rolled towel or ball between your knees (figure 2). Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and repeat 10 times as hard as possible and comfortable pain free.

Adductor Squeeze (Supine)

Begin this groin strengthening exercise lying on your back in the position demonstrated with a rolled towel or ball between your knees (figure 3). Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and repeat 10 times as hard as possible and comfortable pain free.

Groin Strengthening – Intermediate Exercises

The following intermediate groin strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your groin strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Resistance Band Hip Adduction

Begin this groin strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 4). Keeping your back and knee straight, slowly take your leg inwards tightening the muscles in the inner thigh / groin (adductors). Perform 3 sets of 10 repetitions as far as possible and comfortable provided the exercise is pain free.

Lunges

Begin this groin strengthening exercise standing with your back straight in the position demonstrated (figure 5). Slowly lower your body until your front knee is at a right angle. Keep your knee in line with your middle toe and your feet facing forwards. Perform 3 sets of 10 repetitions provided it is comfortable and pain free.

Groin Strengthening – Advanced Exercises

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Other Exercises

• View Groin Stretches
• View Leg Stretches
• View Leg Strengthening Exercises
• View Balance Exercises
• View Lower Body Resistance Band Exercises
• View Lower Body Foam Roller Exercises
• View Beginner Pilates Exercises
• View Basic Swiss Ball Exercises

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