According to the textbook, "Essentials of Anatomy and Physiology, Fifth Edition," the groin muscle is located between the inner thighs and pubic bones. More specifically, it is composed of the hip adductors, a group of five muscles responsible for contracting the legs together when the hips and legs are laterally stretched open. Exercises for the groin muscle should be those which strengthen and lengthen the various muscles both simultaneously and individually.
Adductor Leg Raise
Leg raises include a variety of exercises designed to specifically isolate certain muscles of the leg. To strengthen and work the groin, focus on the adductors, or inner thighs. Begin lying on your right side, balancing on your right forearm, with your legs out long. Lift your right leg 3 to 5 inches straight above your left leg. Keeping your abdominals and core muscles engaged to prevent your torso from swaying, lift your left leg to meet your right. Slowly lower your left leg, keeping your right leg raised, and continue lifting and lowering your bottom leg before rolling onto your left side and strengthening the opposite adductor. "This is a very simple, but effective, exercise to work the inner thighs and groin muscle," said American College of Sports Medicine certified personal trainer Shelby Young. "They can be done anywhere, without equipment, so that makes them even easier to perform on a routine basis."
Sumo Squat
Like standard squats, sumo squats are designed to strengthen the lower body and gluteals. Sumo squats change the position of the toes to target the inner thighs rather than focusing on the quadriceps and hamstrings in a standard squat. Begin standing with your feet wider than your hips and your toes facing outwards. Holding a dumbbell in each hand, let your hands hang down your torso until the weight is in front of your pubic bone. Keeping your spine straight and abdominals engaged, bend your knees until the weight reaches the floor or is just above the floor. Engaging your inner thighs, return to standing.
Side Lunge
Like sumo squats, side lunges are a variation on a standard exercise which isolates the inner thighs and groin. Begin standing with your feet at hip-width distance. With or without a dumbbell in each hand, lunge your right foot to the right, bending the leg at the knee until the knee is at 90 degrees and the left leg is almost straight. Push off your right foot, engaging your inner thighs to control the movement. Lunge to the left. "Side lunges are another move that isolate the inner thigh and also stretch and strengthen the groin. It's an easy move that you can do anywhere and can be done with or without weights, depending on your fitness level," said Young.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
Member Comments