16 Best Groin Exercises to Ease Pain & Improve Fitness Levels: A Comprehensive Guide


Groin pain can be a debilitating and often overlooked issue that affects individuals of all ages and fitness levels. Whether you’re an athlete, a fitness enthusiast, or someone dealing with the discomfort of everyday life, addressing groin pain and improving overall fitness levels is crucial for a healthy and active lifestyle. In this comprehensive guide, we’ll explore 16 of the best groin exercises designed to alleviate pain, enhance flexibility, and boost strength. Incorporating these exercises into your routine can make a significant difference in your overall well-being.

  1. Adductor Squeeze:

The adductor squeeze is a simple yet effective exercise to activate the inner thigh muscles. To perform this exercise, sit on the floor with your legs extended. Place a small ball or cushion between your knees and gently squeeze, engaging the inner thighs. Hold for a few seconds and release. Repeat for multiple sets to enhance adductor strength and stability.

  1. Seated Groin Stretch:

This stretch targets the muscles in the inner thighs and groin area. Sit on the floor with your legs spread wide. Gently lean forward, reaching toward one foot, then the other, feeling the stretch in your groin. Hold each position for 15-30 seconds, repeating for a total of three sets. This stretch promotes flexibility and can alleviate tension in the groin region.

  1. Butterfly Stretch:

The butterfly stretch is a classic exercise that targets the groin and hip muscles. Sit on the floor with your feet together and knees bent outward. Hold your feet with your hands and gently press your knees toward the floor. Hold the stretch for 15-30 seconds, release, and repeat. This stretch helps improve flexibility and range of motion in the groin area.

  1. Inner Thigh Lifts:

Inner thigh lifts are an excellent strength-building exercise. Lie on your side with your legs stacked on top of each other. Lift the top leg upward, engaging the inner thigh muscles. Lower the leg back down without letting it touch the bottom leg. Perform multiple sets on each side to enhance inner thigh strength and stability.

  1. Side Lunges:

Side lunges work the inner and outer thigh muscles while also engaging the glutes. Stand with your feet hip-width apart and take a wide step to the side, bending the knee of the leading leg. Keep the other leg straight. Push off the bent leg and return to the starting position. Alternate sides and repeat for several sets to improve overall lower body strength.

  1. Sumo Squats:

Sumo squats are a variation of traditional squats that target the inner thighs. Stand with your feet wider than shoulder-width apart, toes turned outward. Lower your body by bending your knees and pushing your hips back, keeping your back straight. Return to the starting position and repeat for multiple sets to strengthen the inner thighs and glutes.

  1. Cossack Squats:

Cossack squats are dynamic exercises that enhance flexibility and strength in the groin and inner thigh muscles. Start with your feet wider than shoulder-width apart. Shift your weight to one side, bending that knee while keeping the other leg straight. Alternate sides in a fluid motion. Perform several sets to improve mobility and stability in the groin area.

  1. Clamshells:

Clamshells target the muscles on the outer part of the hip and thigh, promoting stability and preventing groin injuries. Lie on your side with your knees bent and stack your hips and shoulders. Keeping your feet together, open your top knee upward, then lower it back down. Repeat for multiple sets on each side to strengthen the hip abductors.

  1. Hip Flexor Stretch:

Stretching the hip flexors is crucial for relieving tension in the groin area. Kneel on one knee, with the other foot flat on the ground in front of you. Gently push your hips forward, feeling the stretch in the front of your hip and groin. Hold for 15-30 seconds and switch sides. Repeat for several sets to improve hip flexor flexibility.

  1. Pilates Scissor:

The Pilates scissor is a dynamic exercise that engages the core, hip flexors, and inner thighs. Lie on your back with your legs extended. Lift one leg toward the ceiling while the other hovers above the ground. Switch legs in a scissor-like motion. Perform multiple sets to strengthen the core and inner thighs.

  1. Kettlebell Swings:

Kettlebell swings are a full-body exercise that targets the hips, glutes, and inner thighs. Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips and swing the kettlebell between your legs, then explosively swing it up to chest height. Repeat for multiple sets to improve hip strength and power.

  1. Resistance Band Adduction:

This exercise utilizes a resistance band to target the inner thigh muscles. Secure the band around a sturdy anchor and loop it around one leg. Move the leg across your body against the resistance, then return to the starting position. Perform multiple sets on each leg to enhance adductor strength and stability.

  1. Wall Sit with Ball Squeeze:

Combine a wall sit with a ball squeeze to engage the inner thighs and promote endurance. Perform a wall sit by leaning against a wall with your knees bent at a 90-degree angle. Place a small ball between your knees and squeeze. Hold for as long as you can, gradually increasing the duration to build strength in the inner thighs.

  1. Medicine Ball Slams:

Medicine ball slams are a high-intensity exercise that targets the entire lower body, including the groin muscles. Stand with your feet shoulder-width apart, holding a medicine ball overhead. Slam the ball forcefully to the ground, then pick it up and repeat. This explosive movement helps improve overall lower body strength and power.

  1. Frog Jumps:

Frog jumps are a plyometric exercise that engages the inner thighs and promotes explosive power. Start in a squat position, then jump forward, landing with your feet outside of your hands. Jump back to the starting position and repeat for multiple sets. Frog jumps are an excellent addition to your routine for enhancing lower body strength and cardiovascular fitness.

  1. Single-Leg Deadlift:

The single-leg deadlift is a balance and stability exercise that targets the hamstrings, glutes, and inner thighs. Stand on one leg with a slight bend in the knee. Hinge at the hips, lowering your torso while extending the opposite leg behind you. Return to the starting position and repeat on the other leg. Perform multiple sets to enhance stability and strength in the groin area.


Incorporating these 16 groin exercises into your fitness routine can help alleviate pain, improve flexibility, and enhance overall strength. Whether you’re an athlete looking to prevent injuries or someone seeking relief from everyday discomfort, a balanced approach to groin health is essential. Remember to start with proper warm-up exercises, listen to your body, and gradually increase the intensity and duration of your workouts. Consult with a healthcare professional or fitness expert if you have pre-existing conditions or concerns about incorporating these exercises into your routine. With consistency and dedication, you can achieve a healthier, more resilient groin and lower body, contributing to your overall fitness and well-being.