12 Stretch Exercises To Strengthen Your Groin Muscles

If you are looking for stretching exercises to strengthen your groin muscles then you should try the following 12 exercises. Strong groin muscles are helpful in activities like walking, jumping, and side by side movements. Also, the stretching exercises would reduce pain and enhance flexibility.

Here’re a dozen stretch exercises you can practice to strengthen your groin muscles

Lying Groin Stretching Exercises

Lying Groin Stretching Exercises

Target: Hip flexors, glutes, adductors, and hamstrings

How To:

• Lie on your back with your keen flexed and feet closed and flat on the floor
• Keep a pillow below your head for convenience
• Draw your knees apart until you feel the stretch
• Hold for 30 seconds and then come back
• You can use your hands to press your knees apart
• Repeat this exercise 5-10 times

Adductor Squeeze

Adductor Squeeze Exercise

Target: Adductors

How To:

• Lie down on your back with your knees flexed, feet closed, and flat on the floor
• Grab a medium-size football between your knees and lift your feet towards the ceiling
• Gently squeeze the ball using your adductor muscles
• Hold for 10 seconds and release
• Do 3 sets of 4 reps each

Side Lying Groin Stretch

Side Lying Groin Stretching Exercises

Target: Hamstrings, abductors, adductors, and glutes

How To:

• Lie down on your right side with your legs stretched and head resting on your right hand
• Raise your left leg until you feel the stretch in your groin area
• Hold it for 3 seconds and then relax
• For support, you can use your left hand
• Change the position to repeat the exercise from the left side
• Do 2 sets of 10 reps each from both sides

Lying Single Leg Adductor Stretch

Lying Single Leg Adductor Stretch

Target: Glutes, abductors, adductors, and hip flexors

How To:

• Lie down on the floor with your knees flexed and head resting on a pillow
• Keep your feet closed and flat on the floor
• Slowly drop your right knee to the floor with the help of your right hand
• Hold for up to 5 seconds and then back
• Repeat it with the left leg
• Do 2 sets of 5 reps each with each leg

Lying Internal Adduction

Lying Internal Adduction

Target: Glutes, adductors, and abductors

How To:

• Lie down on your right side with your legs straight and head resting on a pillow
• Flex your left knee and keep a firm foot on the floor
• Raise your right leg until you feel the stress in your groin area
• Hold the position for 3 seconds and then relax
• Change position to do it with your left leg
• Do this 10 times with each leg

Seated Groin Stretching Exercises

Seated Groin Stretching Exercises

Target: Hamstrings, adductors, hip flexors, quads, and glutes

How To:

• Sit on a bat with your knees bent in such a position that your feet are closed
• Hold your feet with your hands and bring your heels close to your hips
• Lower your knees towards the floor while keeping your back straight
• For convenience, you can press your knees with your elbows and bend your back a little
• Hold the stretch for up to 5 seconds and then release
• Do 2 sets of 10 reps

Seated Forward Fold Stretching Exercises

Seated Forward Fold Stretching Exercises

Target: Glutes, adductors, calves, and hamstrings

How To:

• Sit down on a mat with your legs extended diagonally
• Fold your left leg and bring your left heel close to your groin area
• Roll your shoulders back and straighten your spine to start
• Bend your torso towards the right leg
• Place your right fingers on the floor close to the right leg
• Reach your left palm to the right heel and feel the stretch
• Hold it for 5 seconds and repeat it with the left leg

Seated Hip Abduction

Seated Hip Abduction Exercise

Target: Hamstrings, adductors, glutes, abductors, and hip flexors

How To:

• Sit comfortably on a bench with your feet shoulder-width apart
• Wear a resistance band on your knees
• Straighten your spine and cross your arms over your chest
• Move your legs apart to stretch the resistance band
• Feel the stretch and hold up to 5 seconds and then relax
• Do it 5-10 times

Barre Leg Stretching Exercises

Barre Leg Stretch

Target: Glutes, adductors, hip flexors, and hamstrings

How To:

• Stand straight with a barre bar to your right side
• Adjust the height of the bar according to your convenience
• Raise your right leg and place it on the bar
• Reach your right hand towards the right foot and slightly bend over the right leg
• Feel the stretch for 3 seconds and release
• Repeat it with the left leg
• Do it 3 times with each leg

Plie Squat

Plie Squat

Target: Quads, adductors, hamstrings, glutes, and hip flexors

How To:

• Stand with your more than shoulder-width, toes pointing outwards, and your hands resting on your thighs
• Bend your knees slowly by taking your hips out so the weight falls on the heels
• Raise your hands straight with the palms facing down
• Hold the position for up to 5 seconds release your groin area
• If needed you can add weight to enhance the stretch level
• Do it 5-10 times

Band Abduction

Band Abduction

Target: Calves, adductors, hamstrings, hip flexors, and glutes

How To:

• Strand straight with your feet closed and your hands resting on your waist
• Wear a resistance band around your heels to start
• Raise your leg as much as you can to feel the stretch
• Take a small pause of 5 seconds before releasing the right leg
• Repeat it with the left leg
• Do 2 sets of 8 reps each with each leg

Hip Extension With Band

Hip Extension With Band

Target: Hamstrings and glutes

How To:

• Stand straight before a firm bench and keep your feet shoulder-width apart and your hands on your waist
• Tie a resistance band on the leg of a table
• Wear the loose end of the resistance band on your right ankle
• Pull the right leg back against the resistance of the band
• Stretch your leg as much as possible
• Feel the stretch for 5 seconds and relax
• Repeat it with the left leg
• Do 2 sets of 8 reps with each leg

Disclaimer: Information provided in the blog is only for educational purposes and the readers are advised to exercise under the supervision of a personal trainer.

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