11 Best Groin Exercises for Strength, Rehab and Injury Prevention

Groin pain can be frustrating — whether it’s from a sports injury, ongoing tightness, or part of a condition like Osteitis Pubis or Conjoint Tendinopathy. The good news? With the right exercises, you can strengthen the groin muscles, support recovery, and reduce the risk of re-injury.

At Physio Pro Perth, our physiotherapists regularly treat groin injuries and guide patients through personalised rehab programs. Below, we’ve compiled 11 of the best groin exercises that are safe, effective, and physio-approved.

Note: These exercises are general in nature. For pain or injury, it’s always best to get a personalised assessment. Book an appointment with a physio here.

Why Groin Strength Matters

The groin region includes key muscles like the adductors and hip flexors, which stabilise the pelvis, support core control, and guide powerful movements like running, kicking, and changing direction.

Weakness or imbalance in the groin can lead to:

  • Muscle strains and tears

  • Ongoing groin tightness or weakness

  • Overuse conditions like osteitis pubis

  • Conjoint tendon overload in the lower abdomen

That’s why groin-specific rehab is crucial — especially for athletes or those in physically demanding jobs.

If you’re looking for groin physiotherapy in Perth, our team offers comprehensive assessments and individualised treatment to help you recover faster and perform better.

Related: Explore our sports physio services

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11 Best Groin Exercises (Physio-Approved)

These exercises range from beginner to more advanced. Start slow, and build up as your strength improves.

1. Isometric Adductor Squeeze

Targets: Inner thighs (adductors)
How to do it:

  • Lie on your back with knees bent

  • Place a ball or towel between your knees

  • Gently squeeze and hold for 5–10 seconds

  • Repeat 10–15 times

✔️ Great for early-stage rehab to activate the groin without joint movement.

2. Side-Lying Hip Adduction

Targets: Lower adductors
How to do it:

  • Lie on your side with bottom leg straight

  • Cross top leg over and plant foot on the floor

  • Lift the bottom leg slowly, pause, then lower

✔️ Start with 2–3 sets of 10 reps. Add ankle weights as you progress.

3. Resistance Band Standing Adduction

Targets: Adductors, core stabilisers
How to do it:

  • Loop a resistance band around your ankle

  • Pull your leg inward across your body against resistance

✔️ A controlled movement — don’t let the band snap you back.

4. Glute Bridge with Adduction

Targets: Glutes and inner thighs
How to do it:

  • Place a small ball or rolled towel between knees

  • Perform a glute bridge while squeezing the ball gently

✔️ Combines glute activation with inner thigh engagement.

5. Copenhagen Plank (Beginner)

Targets: Adductors, obliques
How to do it:

  • Lie sideways with your top leg supported on a bench

  • Lift your body and hold (side plank position)

  • Keep the lower leg off the ground if possible

✔️ Build isometric strength. Start with short holds (10–15 sec).

6. Lunge with Adduction Bias

Targets: Quads, glutes, adductors
How to do it:

  • Step forward and lunge slightly toward midline

  • Push back through heel and inner thigh

✔️ Emphasises control and groin activation.

7. Adductor Slides (Using Socks or Sliders)

Targets: Dynamic groin control
How to do it:

  • Stand on a smooth surface with socks or sliders

  • Slide one leg out to the side and return using groin muscles

✔️ Low impact, but high control — perfect for mid-stage rehab.

8. Lateral Lunge

Targets: Adductors, glutes
How to do it:

  • Step sideways into a lunge

  • Keep the trail leg straight and weight over the bent leg

✔️ A functional move that mimics sports demands.

9. Single-Leg Glute Bridge

Targets: Glutes, core, and stabilisers
How to do it:

  • Lie on your back, one leg bent and one extended

  • Lift your hips using the bent leg

  • Hold, then lower slowly

✔️ Challenges pelvic control — essential for groin rehab.

10. Sumo Squat

Targets: Adductors, quads, glutes
How to do it:

  • Take a wide stance with toes slightly turned out

  • Lower into a squat, keeping knees over toes

✔️ Activates the groin more than standard squats.

11. Adductor Machine (Gym-Based)

Targets: Inner thigh strength
How to do it:

  • Adjust the machine to a comfortable range

  • Squeeze legs together under control

✔️ Good for strength-phase rehab, but not for early recovery.

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When to Seek Help for Groin Pain

If you’ve been dealing with persistent groin pain, tightness, or weakness — especially if it’s impacting your sport or daily life — it may be time to seek professional support.

Signs you may need physio:

  • Pain that doesn’t improve with rest or stretching

  • Groin pain during running, kicking, or core exercises

  • Recurring adductor or hip flexor strains

  • Pain near the pubic bone (possible osteitis pubis)

  • Lower abdominal pain with activity (possible conjoint tendinopathy)

Our team specialises in diagnosing and treating complex groin conditions. We offer hands-on treatment, targeted rehab, and a step-by-step return-to-play plan.

Explore groin injury treatments:

Need Help with Groin Rehab? We’ve Got You Covered

At Physio Pro, we’ve helped hundreds of active individuals overcome groin injuries and get back to doing what they love. Whether you’re recovering from a strain or managing a more complex condition, we’ll guide you with a tailored plan based on your goals and stage of recovery.

Book an appointment with our experienced physios today and take the first step towards pain-free movement.