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.
- Lay on your side and raise the straight outer leg via the abductor. Do 12-15 reps.
- While still on your side, lift the inner leg using your adductor. 12-15 reps.
- Flip over and do the above exercises with the other leg.
- Single leg lifts using only your hip flexors.
- 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.)
- Fire hydrants. 12-15 reps per leg.
- 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.
- 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.
- 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.