Exercises For Strengthening The Groin Muscles

No doubt, your legs, especially the thighs and groin areas bear a lot of o abuse when exercising throughout the day. The inner thighs and groin are something that supported by muscles that run from just above the knees to the pelvic bone. These muscles are work as natural assistance in activities like involve jumps, kicks, and forward, backward, and even side to side movements. That’s the reason why there is a need to have strong and flexible groin muscles to prevent injuries during a workout or even day-to-day movements. 

Well, here we are going to elaborate on a few best exercises for strengthening the groin muscles. Read on!

Exercises For Groin Muscles:

Adductor Squeeze:

Steps You Have to Do:

• At the start, you just have to lie down on your back on a mat. For instance, you have to place your hands along the sides of your body.
• Now, you ought to keep your knees pointing upwards and then there is a need to grab a softball in between them.
• Right after, you have to slightly squeeze the ball to tighten your adductor muscles.
• Very next, you have to pause for a few seconds and repeat it 8-10 times.
• Sets And Reps – 3 sets of 12 reps

Side-Lying Groin Stretch:

Steps You Have to Do:

• First of all, you have to lie down on your left side.
• Then, you have to support your head with your left hand while keeping your legs straight.
• Very next, you have to slowly lift your right leg in the air as much as possible.
• Now, here you can also support your knee with your right hand.
• You have to hold on to this position to feel the stretch.
• Finally, you have to repeat it with the other leg by changing your side.
• Sets And Reps – 3 sets of 12 reps

Lunges:

Steps You Have to Do:

• First of all, you have to stand straight with your hands positioned on your sides and place your right foot in front of you.
• Then, there is a need to slowly bend the right knee while keeping your back straight.
• Now, you ought to keep bending it until your right leg is at an angle of 90 degrees with the ground. Also, bend your back leg during this process.
• Very next, you ought to hold this position for a few seconds until you feel the stretch in your groin muscles. Then, you have to return to your normal position.
• You have to repeat the same with the other leg.
• Sets And Reps – 3 sets of 10 reps

Side Leg Raise:

Steps You Have to Do:

• First, you have to stand next to a chair.
• Then, you have to hold the chair with your right hand, then there is a need to place your right leg firmly on the ground and then you have to raise the left leg slowly in the air until you feel the stretch in your groin muscles.
• Now, there you have to swing it back and cross it over your right leg. You have to repeat this 8-10 times.
• Then, you have to change your side and do this exercise using the other leg.
• Sets And Reps – 3 sets of 15 reps

Power Squats:

Steps You Have to Do:

• First, you have to stand with your hands placed on the front of your thighs, and near your groin.
• Then, there is a need to place your feet wide apart so that your toes are pointing outwards on either side.
• Now, you have to bend your knees slowly and push your hips out. There is a need to keep your weight on your heels and raise your hands straight in front of you. And, here your palms should be facing down.
• Then, you have to hold for a moment and come back to your starting position by pushing your heels to straighten your legs.
• Very next, you may also do this exercise with weights in your hands to increase the intensity of the workout.
• Sets And Reps – 3 sets of 10 reps

Gravity Groin Exercise:

Steps You Have to Do:

• At the start, you just have to lie down on your left and keep a chair near your feet.
• Then, you have to place your right leg on the chair while resting your left leg on the ground.
• Now, you ought to raise the lower leg towards the bottom of the chair against gravity.
• You have to hold for 8 to 10 seconds and return your leg to the ground.
• Now, you have to switch to the other side and repeat the exercise using the other leg.
• Sets And Reps – 3 sets of 12 reps

Groin Stretch:

Steps You Have to Do:

• At the start, there is a need to sit on a mat and bend both knees so that your heels are close to your body.
• Very next, you have to keep your back erect and lower your knees so that they touch the ground.
• Now, you can also bend your back a little bit and even you can use your elbow to put pressure on the knees in a downward direction.
• Right after, you have to release the tension slowly and repeat it a few more times to strengthen the groin muscles.
• Sets And Reps – 3 sets of 15 reps

Hip Extension:

Steps You Have to Do:

• First, you have to kneel down on the ground using your palms flat on the ground for support.
• Then, you have to keep one leg firm, and then lift the other leg in the air as much as you can.
• Very next, you have to bring it back to its starting position and, again, raise it in the air. You have to do this at least 10 times.
• There is a need to repeat the exercise with the other leg.
• Sets And Reps – 3 sets of 10 reps