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What can I do to strengthen my groin muscles?
Posted on 9/5/25 at 12:35 pm
Posted on 9/5/25 at 12:35 pm
I'm not nearly as good a shape as I should be in, but this seems like a lifelong problem. There seems to be no opportunity for me to strengthen my groin muscles. As soon as I start working them at all, they get inflamed and threaten injury. I can't do more than about twenty lunges without my groin muscles acting up. I can't do one legged air squats without supporting myself for balance, but those also do a number on them. Weighted squats tend to get the same results after 15 reps or so.
Is it a flexibility issue or are my muscles just that weak?
Is it a flexibility issue or are my muscles just that weak?
7
Posted on 9/5/25 at 4:48 pm to alajones
Go do the hoe machine at the gym
Posted on 9/5/25 at 5:19 pm to Hu_Flung_Pu
Abductor or adductor machine
Posted on 9/5/25 at 5:40 pm to alajones
Will resist temptation to share my first thought! Kidding.
Adductor/abductor machine
Single leg leg-press has some positive effect
RDLs similar to
Adductor/abductor machine
Single leg leg-press has some positive effect
RDLs similar to
Posted on 9/5/25 at 6:20 pm to alajones
You may be having groin tendon pain aka a sports hernia, which is what I was dealing with until I started doing the followed as recommended by a PT. Get on the adductor machine and use your hands to help with the concentric (contraction) portion then focus on slow eccentrics or isometrics. 2-3 times a week, 5-10 minutes of time under tension each session. Gradually increase weight. Single leg squats, lunges or heavy squats aren’t a good idea for now. Partial squats are safer but I stuck to rdls and leg extensions
This post was edited on 9/5/25 at 6:58 pm
Posted on 9/5/25 at 7:01 pm to alajones
You need to mobilize and strengthen your glutes. Your groin and adductors are just overworking and compensating when you do lunges which causes than to spasm.
Posted on 9/5/25 at 9:16 pm to mtcheral
That makes sense. I had a similar issue when I was in the military. My back kept hurting but it was because my core was weak.
What’s the suggestion for arse muscles? I already bike and hike.
What’s the suggestion for arse muscles? I already bike and hike.
Posted on 9/5/25 at 9:17 pm to prplhze2000
quote:My gym doesn’t have machines. Would a resistance band work?
Abductor or adductor machine
Posted on 9/5/25 at 10:05 pm to alajones
Stretch your hip flexors. Everything you are saying relates to iliopsoas or rec fem tightness. Stretch those muscles.
Your adductors may be an issue, but the majority of the time it's your hip flexors. I think it's that because what you said about lunges. Sure, adductors have some effect with lunges, but it's tertiary.
Are your muscles weak? Yes, lol. But everyone's muscles are weak. Unless your Brian Shaw or Eddie Hall. But think of it as your hip flexors are overworked. You've put a load on them that they are not conditioned for.
Solution: Start by adding dynamic and static stretching to those muscles. Immediately after, incorporate exercises that work within that new range of motion. Rinse and repeat.
I hope this helps.
Your adductors may be an issue, but the majority of the time it's your hip flexors. I think it's that because what you said about lunges. Sure, adductors have some effect with lunges, but it's tertiary.
Are your muscles weak? Yes, lol. But everyone's muscles are weak. Unless your Brian Shaw or Eddie Hall. But think of it as your hip flexors are overworked. You've put a load on them that they are not conditioned for.
Solution: Start by adding dynamic and static stretching to those muscles. Immediately after, incorporate exercises that work within that new range of motion. Rinse and repeat.
I hope this helps.
Posted on 9/6/25 at 10:44 am to PrezCock
Figured there would be a thighmaster gif in here by now
Posted on 9/8/25 at 6:13 am to alajones
bang a really fat chick regularly.
Posted on 9/8/25 at 9:08 am to alajones
Might want to incorporate some reverse Nordic curls into your routine if you haven't already. They work the rectus femoris muscles, which can be neglected as most leg exercises don't target them, and really stretch the hip flexors as well. And they are body weight exercises you can do anywhere.
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