All routines

Groin Prehab for Tight or Sensitive Adductors

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Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

Exercises

1. Adductor rock-backs

1 set · 8 reps

One leg out to the side, hips back, easy controlled reps.

Steps

  • Start on hands and knees.
  • Extend one leg out to the side.
  • Keep the spine long.
  • Rock hips back until the inner thigh stretches.
  • Return forward with control.

Cues

  • Hips move back.
  • Spine stays long.
  • Gentle groin stretch.

Common mistakes

  • Rounding the back heavily.
  • Twisting away from the extended leg.
  • Forcing a painful groin stretch.

2. 90/90 hip switches

1 set · 10 reps

Controlled hip rotation side to side.

Steps

  • Sit with both knees bent in a 90/90 shape.
  • Place hands behind you if needed.
  • Rotate both knees to the other side.
  • Keep the movement controlled.
  • Pause briefly before switching back.

Cues

  • Move slowly.
  • Use hands if needed.
  • Hips rotate, not knees.

Common mistakes

  • Dropping the knees quickly.
  • Forcing the knees through discomfort.
  • Rounding and collapsing through the spine.

3. Frog stretch

1 set · 30s hold

Gentle groin stretch. Ease into the position and breathe.

Steps

  • Start on hands and knees.
  • Widen knees to a comfortable range.
  • Keep lower legs supported.
  • Shift hips back gently.
  • Breathe without forcing the groin stretch.

Cues

  • Ease in slowly.
  • Support the knees.
  • Gentle groin stretch.

Common mistakes

  • Opening the knees too wide too soon.
  • Pushing into groin pain.
  • Letting the lower back sag.

4. Side-lying adductor raise

2 sets · 10 reps · 1s hold · 20s rest

Bottom leg does the work. Lift with control and pause briefly.

Steps

  • Lie on your side.
  • Place the top leg in front for support.
  • Keep the bottom leg straight.
  • Lift the bottom leg with control.
  • Pause briefly, then lower slowly.

Cues

  • Bottom leg works.
  • Lift with control.
  • Pause briefly.

Common mistakes

  • Rolling the pelvis backward.
  • Swinging the leg up.
  • Letting the top leg do the work.

5. Copenhagen plank (short lever)

2 sets · 15s hold · 30s rest

Top knee supported on a bench or chair. Start small if groin is sensitive.

Steps

  • Set the top knee on a bench or chair.
  • Place the elbow under the shoulder.
  • Lift hips into a short side plank.
  • Keep the bottom leg relaxed or lightly supported.
  • Hold only as long as the groin feels controlled.

Cues

  • Top knee supported.
  • Hips lifted.
  • Groin stays calm.

Common mistakes

  • Starting with a lever that is too long.
  • Letting the hips sag.
  • Holding through sharp groin pain.

6. Lateral lunge

2 sets · 8 reps · 25s rest

Sit back into the hip and keep the range comfortable.

Steps

  • Stand with feet wide.
  • Shift hips toward one side.
  • Bend the working knee.
  • Keep the other leg long.
  • Push back to center with control.

Cues

  • Sit into the hip.
  • Working heel down.
  • Knee tracks toes.

Common mistakes

  • Letting the knee collapse inward.
  • Rounding the back heavily.
  • Moving deeper than the groin can control.

7. Standing adductor squeeze

2 sets · 8 reps · 10s hold · 20s rest

Squeeze a ball or rolled towel between the knees.

Steps

  • Stand tall with feet grounded.
  • Place a ball or rolled towel between the knees.
  • Squeeze gently and evenly.
  • Hold for the prescribed time.
  • Relax fully before the next rep.

Cues

  • Squeeze gently.
  • Stand tall.
  • Relax between reps.

Common mistakes

  • Squeezing as hard as possible.
  • Letting knees shift unevenly.
  • Holding the breath.

8. Glute bridge

2 sets · 10 reps · 1s hold · 20s rest

Drive through heels and keep ribs down.

Steps

  • Lie on your back with knees bent.
  • Place feet hip-width apart.
  • Press through the heels.
  • Lift hips until the body forms a straight line.
  • Squeeze glutes, then lower with control.

Cues

  • Push through heels.
  • Squeeze glutes.
  • Ribs stay down.

Common mistakes

  • Overarching the lower back.
  • Pushing through the toes.
  • Letting knees collapse inward.

9. High-knee march

2 sets · 10 reps · 15s rest

Tall posture and controlled hip flexion.

Steps

  • Stand tall with ribs stacked over hips.
  • Lift one knee toward hip height.
  • Keep the standing leg strong.
  • Place the foot down quietly.
  • Alternate sides with control.

Cues

  • Tall posture.
  • Strong standing leg.
  • Quiet steps.

Common mistakes

  • Leaning back to lift the knee.
  • Letting the standing knee collapse.
  • Rushing and losing balance.