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Exercises for the Inner Thigh & Groin

author image Jen Weir
Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.
Exercises for the Inner Thigh & Groin
Strong inner thighs will benefit you in the defensive position. Photo Credit shironosov/iStock/Getty Images


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 in front of 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.

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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 top leg forward until it is front of your upper leg. Bend the top knee so the foot is flat on the floor. Stabilize your core and hips, and slowly raise your bottom leg up off the floor. Then slowly lower back down to the starting position. Perform three sets of 15 to 20 repetitions on each leg.

Power Squats

The plie is similar to a classic squat, except that you take a wider stance and point your toe out. Stand with feet wider than shoulder-width apart, hands on your hips and your toes pointed outward. 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. Plies tone both your adductors and your quadriceps, on the front of your upper leg.

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 and the bottoms of your feet are 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.

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