Exercises For The Inner Thigh & Groin

The inner thigh and groin are made up of a group of muscles known as adductors. These muscles work to pull the legs together and stabilize the hips. The adductors are used in any activity that requires you to move from side to side such as playing defense in basketball, volleyball and tennis. It is necessary to work your adductor muscles as often as you work the other muscles of your body because, according to the American Academy of Orthopedic Surgeons (AAOS), muscle imbalance and poor muscle conditioning can lead to muscle strains. Combining inner thigh and groin exercises with your regular workout routine on three nonconsecutive days of the week will help to provide strong, balanced legs.

Cable Adductions

A significant portion of the work done performing cable adductions is completed by the inner thigh and groin. Use a cable machine and secure one leg in the ankle cuff. Stand with your feet shoulder-width apart with your weight balanced on your free leg. Hold on to something sturdy for balance. Slowly pull the cable with the cuffed leg across the support leg. Hold for a count of two, then slowly return to your starting position. Perform three sets of 15 to 20 reps on each leg.

Side Lying Hip Adduction

The lying hip adduction specifically targets the inner thigh and groin muscles. Lie on your side with your lower arm supporting your head and upper arm resting on your hips. Your legs should be extended straight out and together with your feet pointing to the front. Move your bottom leg forward until it is front of your upper leg. Stabilize your core and hips, and slowly raise your bottom leg upward until you feel a pull or can no longer keep your hips stacked. Then slowly lower back down to the starting position. Perform three sets of 15 to 20 repetitions on each leg.

Power Squats

The power squat is similar to a classic squat, except that you take a wider stance, which works the inner thigh and groin muscles intensely. Stand with feet wider than shoulder-width apart and your toes pointed outward. A weighted barbell should be resting across your shoulders. Contract the core, keep a slight arch in the back, and slowly bend at the hips and the knees. Lower down until your thighs are horizontal to the floor. Then push through your heels to straighten your legs and return to the initial position. Perform three sets of eight to 12 repetitions.

Groin Stretch

Sit on the floor with your back straight, legs bent and feet flat on the floor. Slowly separate your legs and lower them down to the floor so that your knees are pointing in opposite directions. Place your hands on your feet and bring your soles together. Gently use your elbows to push down on your knees. You should feel the stretch in your groin and inner thigh. Do the stretch three times, holding each stretch for 20 seconds.