how to progress lower body exercises groin pain the prehab guys

Groin Pain Treatment, Rehab, And Exercises

Chronic groin pain can literally be a pain in the butt. The groin area is home to a multitude of different muscles, tendons, ligaments, and most importantly your private areas! Therefore, many times it’s hard to pinpoint the exact area of pain and thus when it comes groin rehab, I often times take the approach of strengthening everything and building tissue resiliency of all the muscles in that region. You can never go wrong with a strong and bullet-proof groin complex. Much like the sacroiliac joint which relies on all the muscles surrounding it to provide stability, a concept known as force closure, I treat the groin region similarly. The adductors, hamstrings, hip flexors, glutes, and most importantly the lower abdominals must all work in unison to provide stability to the groin complex. In this article, we will help you understand the essentials of groin pain treatment by taking you through a rehab program I use with patients in the clinic to bullet-proof every muscle in this anatomical region!


What Is The Groin Area?

As a physical therapist, my job often entails getting people out of pain. But rehab doesn’t stop there. The most important and overlooked aspect of rehab is bulletproofing the previously painful region to handle any and all future activities the patient may do. That requires meticulous programming on my end, but also a whole lot of dedication, blood, sweat, and tears from patients working their butts off with a strength and conditioning program.

You can not get brutally strong and expect to [P]Rehab your groin from future injuries without putting in the work.

anatomy groin pain treatment the prehab guys

This groin pain rehab program will be divided into two distinct phases:

  • Phase I: This is the “get out of pain” phase. The main goal of this phase of rehab is to help get you out of pain and decrease the sensitivity of the tissues in your groin. It is important to create a healthy, healing environment for your injured tissue. It can be difficult to have patience in this phase; however, it is vitally important to NOT rush this process! Once we’ve tackled your groin pain as a team, you will transition to phase II.


  • Phase II: This phase is dedicated to getting your groin brutally strong. Once you have the adequate strength, we can begin to expose your groin to high levels of load, faster speeds, and multi-planar movements to truly bulletproof your groin.

You can download FREE copies of the Groin Pain Rehab Program Phase I and Phase II. Included are detailed video tutorials for each exercise, exercise instructions, sets, reps, and MORE!

Phase I Free Workout

Groin Pain Phase I Workout

Get a completely FREE Groin Pain Phase I Workout including the exact parameters on these exercises + more for by inputting your email below!

Phase II Free Workout

Groin Pain Phase II Workout

Get a completely FREE Groin Pain Phase II Workout including the exact parameters on these exercises + more for by inputting your email below!


Groin Pain Treatment: Phase I

These exercises will form the foundation and building blocks of the following two phases. First, we’ll start with exercises that directly load the tissues in the groin, namely the adductors and hip flexors. We can start with isometric exercises like side-lying hip adduction isometrics and supine hip flexor isometrics. The goal of these exercises is to gently put load through the adductors and hip flexors, the two most commonly implicated muscles that contribute to groin pain.

You are responsible for how hard you squeeze with these exercises. The goal is to ramp up as strong as a contraction as you can, but keeping it just below the threshold when you begin to feel pain in your groin.

Hip Adductor Isometrics

Don’t worry about how high you lift your leg here. Focus more on your ability to squeeze your adductors than how high you lift. If this exercise is painful, try doing the one below where all you have to do is squeeze the ball (or pillow) between your legs.

Groin Pain Treatment: Hooklying Hip Adduction Isometrics

Groin Pain Treatment: Hip Flexor Isometrics

Once you are able to build up a fairly strong contraction (>75% of your max effort), we can progress your exercises and begin to add movement (isotonics) in addition to focusing on other muscle groups. My go-to exercises for this next progression include isotonic sidelying hip adduction, bridges with isometric hip adduction, psoas marches, supine deadbugs (legs only), and side-lying clams.

Hip [P]Rehab Programgroin pain treatment hip program the prehab guys

The Hip [P]Rehab Program is a physical therapist developed, step-by-step program that teaches you how to optimize your hip health. This 3-phase program will expose you to various hip and lower body strengthening and stabilization exercises supported by science. This program will bulletproof your hips for anything life throws at you! Learn more HERE

Groin Pain Treatment: Isotonic Hip Adduction

Same concept as the isometrics, but only this time you are moving your leg up and down. Going through the concentric and eccentric contractions of a particular movement is known as an isotonic exercise.

Bridges with Hip Adduction

Use a ball, wedge, firm pillow, or any other object between your legs. The goal is to constantly squeeze inwards and activate your groin, while simultaneously doing a bridge

Psoas Marches

I love this exercise as it hits the lower abdominals and hip flexors at the same time. The goal would be to do this away from the wall, but use a wall when learning.

Dead Bugs (Legs Only)

Keep the core engaged the entire time! The core (especially lower abdominals) is a hugely under-addressed region that we don’t emphasise enough in rehab.


six week core training program the prehab guys

Groin Pain Treatment: Sidelying Clams

always start with clams for every lower extremity patient. I need to know without a doubt that my patient’s know how to fire their glutes and what it’s like to feel them so when we progress into higher level movements cueing is easier.


Groin Pain Treatment: Stretching?

I typically do not place a large emphasis on stretching the groin for a few reasons. First, we know that strengthening the tissues in the groin will lead to longer laster and better outcomes than stretching alone. Second, most people have already tried stretching – and it didn’t work.  However, if stretching gives you a momentary bit of relief and it feels good, then go for it! But know that the long term solution to nipping your groin pain is strengthening, not stretching! If you feel you must stretch, adductor rock backs (with a twist) are my go-to groin stretch!

Adductor Rock Backs


Groin Pain Treatment: Phase II

Now it’s time to get brutally strong. Not just your adductors and hip flexors, but your entire leg which includes the hamstrings, glutes, quads, and lower abdominals (in no particular order). You can get as creative as you want here, but some of my go to’s include all deadlift variations (sumo, traditional, Romanian), single-leg RDLs, lateral/posterior/sliders, elevated psoas march, standing hip adductions, supine leg whips, and some form of a Copenhagen plank.

Copenhagen Plank Variations

There are so many different variations of Copenhagen planks. I included a few here but honestly, you can use whatever you find works best for you. A 2019 study by Haroy et al found that just adding one variation of Copenhagen planks decreased the risk of injury by 41% in a group of semi-professional soccer players.

Barbell Deadlift

I program a lot of deadlifts into my groin rehab. The Adductor Magnus (the biggest adductor muscle in your thigh) is actually primarily a hip extensor, especially in the last 30 degrees of hip extension. Thus while we are definitely getting great posterior chain activation (glutes and hamstrings) we are also getting phenomenal adductor magnus activation as well. The wider you go with your stance (i.e sumo), the more you will be able to hit your adductors as well!

Standing Hip Adduction

Another favorite of mine for groin rehab. While you are definitely using your adductors on the moving leg with resistance, the key with this exercise is actual proximal core and hip control of your stabilizing leg. Pretend your hips are a ship – the ship cannot move!

Single Leg Deadlift

The goal of any lower extremity rehab program should to be to get brutally strong on one leg. Single leg exercises expose side to side differences and force you to work on controlling a movement.


Slider variations, in particular, the lateral and diagonal slider variations are my favorite exercise for groin rehab. The key with these is you have to “pull” your body back up to the start position by using your groin muscles.

Elevated Psoas March + Bridge

This one is a doozey! It’s similar to the standing psoas march, but now that you’re lying on your back it’s much harder on the core. Add in a single leg hamstring dominant bridge and I can guarantee you just found your next favorite exercise!

Supine Leg Whips/Slide Board



After reading this article, you have now gained a further understanding of what groin pain is, and what you can do to overcome an injury to this area of the body. The process can be tedious at first, yet patience is key! As discussed earlier, You creating an optimal environment for the body to heal itself is crucial for success. In order to do so, the initial part of your recovery is relative rest including an avoidance of aggravating factors, followed by early mobility to enhance tissue healing, and ultimately returning to functional movements! Be sure to watch the videos here and read over the information provided to further understand how to manage groin pain as well as sign up for the FREE workouts we have provided for you!


Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.


  • Kevin Carroll
    Posted at 12:04h, 28 March Reply

    Hi, I have a history of chronic groin tears and an inguirnal hernia, I started another rehab from the physical therapist
    I go to, and it was felling better until I added more reps and exercises and I felt like it tore again. Do I have to go back to the beginning or can I just start with half of what I was doing before? Thanks, kevin

    • Michael Lau
      Posted at 11:44h, 06 April Reply

      Hi Kevin,

      It’s going to be best to ask your physio, who knows you better than we do! Chances are everything is okay, and you ma just have to scale it back for a week or so!

  • Jon Gomez
    Posted at 16:43h, 04 July Reply

    Hey guys, I just currently started Phase 1 and was wondering when can I start doing Bodyweight squats again or even eventually weighted squats as well?

    Also, how long should I do Phase 1 and Phase 2 for? I have had a lingering groin injury for many years that I’ve never strengthened and I want to get it back to pain free. Thank you so much guys for the information you provide I really appreciate it!!

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