Groin Support

Multiple groin strains kept me off the ice quite a bit last Fall so I came up with this daily routine specifically to strengthen the abductors and adductors as well as hip flexors and glutes that support the groin.

  1. Lay on your side and raise the straight outer leg via the abductor. Do 12-15 reps.
  2. While still on your side, lift the inner leg using your adductor. 12-15 reps.
  3. Flip over and do the above exercises with the other leg.
  4. Single leg lifts using only your hip flexors.
  5. Spread your bent legs wide like butterfly wings with feet together so that the ankles touch the ground. Do 15 glute bridges. (Note to skaters: Doing them in this position will help strengthen your outer edges.)
  6. Fire hydrants. 12-15 reps per leg.
  7. Place a medicine ball (or a soccer ball or basketball) between straight legs while laying flat. Squeeze the ball with your adductors. Hold contraction for 5-10 seconds. Repeat 10-12 times.
  8. Bend the knees with feet on the ground while holding the medicine ball between the knees. Squeeze with your adductors. Hold for 5-10 seconds. Relax. Repeat 10-12 times.
  9. From that position, lift the feet up with legs bent at a 90-degree angle. Squeeze the medicine ball with your adductors and hold it for 5-10 seconds. Repeat 10-12 times.

Complete this circuit three times. You can do these exercises every day.

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