Exercises For Muscles In The Groin Area

The muscles in the groin area include the adductor brevis, adductor longus, adductor magnus and gracilis, located on the inside of your thigh. These major hip adductors move your legs together, toward the center of your body. Performing exercises through hip abduction, the opposite range of motion, and hip adduction stretch and strengthen the groin muscles. Doing such exercises regularly helps these muscles function effectively and may prevent groin injuries.

Seated Butterfly Stretch

This exercise stretches your groin muscles as you force your legs apart by applying pressure to the insides of your knees. Sit upright with the soles of your feet together and knees separated and pointed outward. Slide your heels along the floor toward your torso as far as possible. Lean forward and grasp your feet with your hands, placing your forearms along your shins and elbows on the insides of your knees. Press your knees downward until you feel a gentle stretch through your groin, then hold for 15 to 30 seconds. Perform the exercise two to four times.

Seated Groin Stretch

Pavel Tsatsouline, author of "Relax Into Stretch," recommends the seated groin stretch for the hip adductors. Sit upright and spread your legs as far as possible, keeping your toes pointed up. Lean forward and extend your arms in front of your chest, but leave your hands off the floor. Contract your groin muscles for 20 seconds, then release the tension and fall farther forward, placing your hands on the floor, to deepen the stretch. Repeat the exercise as desired. Keep your spine straight when you lean forward to prevent lower back injuries.

Side-Lying Hip Adduction

This exercise uses your body weight to provide resistance against your effort to adduct your hips. You can also use ankle weights for extra resistance if desired. Lie on your right side with your right leg ahead of your left leg and slightly in front of your torso. Rest the inside of your left foot on the floor and your head on your right arm. Lift your right leg upward 6 to 12 inches, crossing it over your left leg, then lower it back down and repeat. Avoid rotating your leg as you move it up and down. Perform the exercise with your left leg as well.

Standing Hip Adduction

The standing hip adduction exercise works your groin muscles in a similar manner as the previous exercise, but from a standing position and using an elastic band to provide resistance. It is an appropriate strength-training exercise following a groin pull, according to the Summit Medical Group. Tie the ends of a band together to create a loop. Slide one end of the loop around your left ankle, then have a partner pull the other end sideways, away from the left side of your body, until it is taut, and then step on it. Lift your left foot slightly off the floor, balancing on your right foot, and repeatedly cross your left leg over your right, stretching the band away from your partner, and move it back to the starting position. Hold onto a sturdy object for balance if necessary. Repeat the exercise with your right leg.