What is the groin muscle?
“Groin muscles” usually refers to the adductor group on the inner thigh: adductor longus, brevis and magnus, along with the gracilis and pectineus. They pull the thigh toward the midline and help stabilize the pelvis and hip during walking, running, kicking and changing direction. Sports with sudden direction changes or kicking, such as soccer and hockey, are commonly linked to groin strains.
Can you strengthen the groin?
Yes. The adductors are skeletal muscles and respond to progressive resistance. Strength work is often used both to reduce the chance of groin problems and as part of rehabilitation after a strain.
Symptoms of weak or strained groin muscles
Possible signs include:
- Aching or tightness in the inner thigh during or after activity
- Pain when squeezing the knees together, or when lifting the leg out to the side and back in
- Discomfort when sprinting, kicking or changing direction
- A feeling of weakness when stabilizing on one leg
Pain in the groin has many possible causes, including hip joint problems, hernias and other conditions. If pain is severe, comes on suddenly, follows an injury, or does not settle, get it assessed by a healthcare professional before starting exercises.
Walking, rest and stretching
Is walking good for a groin injury? Gentle walking at a pain-free pace is often tolerated, but if walking hurts, it may be too soon. Relative rest, avoiding sprinting and kicking, is typical early on, but individual advice from a physiotherapist is best.
Should you stretch a sore groin? Gentle stretching within a comfortable range may feel good, but aggressive stretching of an acutely strained muscle is generally not recommended. Many clinicians favor gradual strengthening once the early pain settles.
Exercises to strengthen the groin
Start with the simpler isometric exercises and progress as they become comfortable. Each should be pain-free or only mildly uncomfortable.
Ball squeeze (supine adduction)
Lie on your back with knees bent and feet flat, with a ball, rolled towel or pillow between your knees. Squeeze gently and hold for 5 to 10 seconds, then relax. Try 2 to 3 sets of 8 to 10 repetitions. Increase the squeeze strength over time.
Side-lying hip adduction
Lie on your side with the top leg bent and foot in front, and lift the bottom leg a short distance. Lower slowly. Do 2 to 3 sets of 10 reps.
Band adduction
Anchor a resistance band at ankle height, loop it around the ankle nearest the anchor, and pull the leg across your body against the band. Hold on to something for balance. Do 2 to 3 sets of 10 to 15 reps.
Sumo squat
Stand with feet wider than shoulder-width and toes turned out slightly. Squat to a comfortable depth and stand. Hold a light dumbbell once bodyweight feels easy. It strengthens the adductors, glutes and quads. For a narrower stance variation, see close stance squat benefits.
Adductor side plank
Lie on your side with the top foot on a bench or chair and the bottom leg underneath. Lift your hips so the bottom leg raises toward the top one, holding briefly. Start with short holds, or keep the bottom knee on the floor, and build slowly.
Copenhagen plank
A more advanced version of the adductor side plank, with the top leg supported on a bench and the bottom leg lifted. It is demanding, so progress only when earlier exercises are pain-free. Research in football (soccer) players has linked Copenhagen exercises with fewer groin problems, though it is not a guarantee.
Lateral lunges and cossack squats
Add these later for more movement-based strength. Our exercises for the splits article covers cossack squats and other inner-thigh mobility work.
How to progress
- Isometric holds (ball squeeze)
- Light-resistance movements (band, side-lying)
- Bodyweight multiplanar movements (sumo squat, lateral lunge)
- Advanced loading (Copenhagen plank, weighted lunges)
- Sport-specific drills and running
Move to the next step only when the current one is comfortable the next day.
Training around the groin
Hip and leg strength are linked. Strong glutes and hamstrings help the hip work well, so consider including exercises from our stronger hamstrings guide. Runners may find the hamstring exercises for runners article useful, and the deadlift alternatives page includes hip-dominant options with sumo-style variations.
When to stop
Stop if you feel sharp pain, if pain increases the next day, or if you notice swelling, bruising or pain at night. Consult a physiotherapist or doctor.