Clean & Minimal AI Powered Fitness Routines
Download AppIntermediate Groin Strain Rehab
A progressive, low-impact groin rehab session focused on adductor activation, hip stability, and pain-free range of motion.
Intermediate Groin Strain Rehab
A progressive, low-impact groin rehab session focused on adductor activation, hip stability, and pain-free range of motion.
Warm-Up
5 minutes. Increase blood flow and gently restore hip motion before strengthening.
How to
A slow breathing drill that trains relaxed belly breathing and helps you control your breath.
- Lie on your back or sit tall with one hand on your belly.
- Inhale through your nose and let your belly rise.
- Exhale slowly and let your belly fall.
- Keep your chest and shoulders quiet.
- Continue for the set time with smooth breaths.
- Breathe low into your belly
- Keep your shoulders relaxed
- Shrugging your shoulders as you inhale
- Forcing the breath or holding tension
How to
A gentle floor move that trains pelvic control and engages your lower abs and glutes.
- Lie on your back with knees bent and feet flat on the floor.
- Exhale and tilt your pelvis to press your lower back toward the floor.
- Inhale and slowly return to your starting curve.
- Repeat with smooth, controlled movement.
- Move from your pelvis, not your ribs.
- Keep your shoulders relaxed.
- Holding your breath during the tilt.
- Pushing hard through your feet.
How to
A floor hip lift that trains your glutes and hamstrings with both feet planted.
- Lie on your back with knees bent and feet flat, hip-width apart.
- Brace your core and press your arms lightly into the floor.
- Drive through your heels and lift your hips until your body forms a straight line.
- Squeeze your glutes at the top, then lower with control.
- Repeat for your reps.
- Keep your ribs down
- Drive through your heels
- Arching your lower back at the top
- Pushing through your toes
How to
An inner-thigh squeeze that trains your hip adductors with a steady isometric hold.
- Lie on your back with knees bent and feet flat.
- Place a small ball, pad, or pillow between your knees.
- Squeeze your knees inward and hold steady.
- Breathe normally and keep the pressure even.
- Relax slowly, then repeat for the next hold.
- Keep your feet flat
- Squeeze evenly with both legs
- Holding your breath
- Letting your knees shift or twist
Circuit A
Controlled reps; stop short of pain. Rest briefly between rounds.
How to
A side-lying leg lift that trains your inner thigh on the lower leg.
- Lie on your side with your bottom leg straight.
- Bend your top knee and place that foot in front of your bottom leg.
- Brace your core and lift your bottom leg a few inches.
- Lower it with control without resting fully.
- Finish your reps, then switch sides.
- Keep your hips stacked.
- Move slowly and stay tall through your body.
- Rolling your hips backward as you lift.
- Swinging the leg instead of controlling it.
How to
A side-lying hip exercise that trains your glutes and outer hips.
- Lie on your side with knees bent and feet stacked.
- Brace your core and keep your hips stacked.
- Lift your top knee while keeping your feet together.
- Lower your knee with control to the start.
- Finish your reps, then switch sides.
- Keep your hips stacked
- Move slow and controlled
- Rolling your hips back as you lift
- Letting your feet separate
How to
An inner-thigh squeeze that trains your hip adductors with a steady isometric hold.
- Lie on your back with knees bent and feet flat.
- Place a small ball, pad, or pillow between your knees.
- Squeeze your knees inward and hold steady.
- Breathe normally and keep the pressure even.
- Relax slowly, then repeat for the next hold.
- Keep your feet flat
- Squeeze evenly with both legs
- Holding your breath
- Letting your knees shift or twist
How to
A floor hip lift that trains your glutes and hamstrings with both feet planted.
- Lie on your back with knees bent and feet flat, hip-width apart.
- Brace your core and press your arms lightly into the floor.
- Drive through your heels and lift your hips until your body forms a straight line.
- Squeeze your glutes at the top, then lower with control.
- Repeat for your reps.
- Keep your ribs down
- Drive through your heels
- Arching your lower back at the top
- Pushing through your toes
Circuit B
Band work and short-lever holds for progressive adductor strength.
How to
A standing band move that pulls your leg inward to train your inner thigh and hip control.
- Anchor a band low to your side and loop it around your working ankle.
- Stand tall on the other leg and hold a wall or post for balance.
- Pull your banded leg across your body with control.
- Slowly return your leg to the start without letting the band snap back.
- Finish your reps, then switch legs.
- Keep your hips facing forward
- Move from your hip, not your torso
- Leaning your body to swing the leg
- Letting the band pull your foot back quickly
How to
A half-kneeling stretch for the front of your hip and thigh on the back leg.
- Kneel with one knee down and the other foot in front.
- Stack your ribs over your hips and gently tuck your pelvis.
- Shift your hips forward until you feel a stretch in the back-leg hip.
- Hold the stretch and breathe slowly.
- Finish the hold, then switch sides.
- Squeeze the back-leg glute.
- Keep your chest tall.
- Arching your lower back to get lower.
- Letting the front knee collapse inward.
How to
A side plank with your top leg supported. It trains your inner thighs, hips, and core.
- Lie on your side with your forearm under your shoulder.
- Place your top foot or knee on a sturdy bench.
- Lift your hips and bring your bottom leg up toward the bench.
- Hold steady and breathe without letting your hips drop.
- Lower with control, then switch sides.
- Keep your body in a straight line.
- Press down through the top leg.
- Letting your hips sag or rotate.
- Shrugging your shoulder toward your ear.
Cool-Down
3 minutes. Downshift and restore comfortable hip range without forcing stretch.
How to
A seated hip stretch that targets your inner thighs and groin.
- Sit tall and bring the soles of your feet together.
- Let your knees fall out to the sides.
- Hold your feet or ankles and lengthen through your spine.
- Relax your thighs and hold, breathing slowly.
- Keep your chest lifted
- Let your knees drop naturally
- Forcing your knees down with your hands
- Rounding your back to reach your feet
How to
A half-kneeling stretch for the front of your hip and thigh on the back leg.
- Kneel with one knee down and the other foot in front.
- Stack your ribs over your hips and gently tuck your pelvis.
- Shift your hips forward until you feel a stretch in the back-leg hip.
- Hold the stretch and breathe slowly.
- Finish the hold, then switch sides.
- Squeeze the back-leg glute.
- Keep your chest tall.
- Arching your lower back to get lower.
- Letting the front knee collapse inward.
Loading the Adductors Without Re-Injury
The progression from isometric pillow squeezes to side-lying adduction and finally the Copenhagen plank follows a deliberate load-tolerance arc — starting with zero joint movement to protect irritated tissue, then introducing gravity-resisted isotonics, then eccentric-dominant demands that rebuild tensile strength in the adductor longus and brevis where strains most commonly occur.
Why Groin Strains Are Notoriously Slow to Heal
The adductor complex crosses both the hip and pelvis, meaning every step, rotation, and lateral movement recruits it — rest alone rarely resolves the issue. The clamshell and glute bridge here target gluteus medius and posterior chain co-activation, reducing the compensatory overload that keeps strained adductors perpetually re-aggravated.
Isometric-First Periodization for Tendon Repair
Starting with pelvic tilts and diaphragmatic breathing isn't filler — it reestablishes intra-abdominal pressure control and lumbopelvic stability that directly offloads the pubic attachment of the adductors. Once you can hold the Copenhagen short-lever plank for 20+ seconds without groin pinching, that's your signal to progress lever length or add reps before increasing resistance.