Step 1
Recovery - Adductor Rockers
Exercise to rehab a groin strain at home: Start on hands and knees with one leg extended to the side, then rock the hips back and forward gently.
30s10 reps2 sets0 touches
View drill details →Recovery Plan Template
Groin Recovery Session
Exercise to rehab a groin strain at home: A groin recovery routine focused on mobility, activation, and adductor control.
12 drills~6 min0 touchesDailyStep by Step
Step 2
Recovery - Frog Stretch
Exercise to rehab a groin strain at home: Start on hands and knees with knees wide, then gently rock the hips backward to stretch the inner thighs.
30s10 reps2 sets0 touches
View drill details →Step 3
Recovery - Ball Squeeze
Exercise to rehab a groin strain at home: Place a ball between the knees and gently squeeze inward, holding briefly before relaxing.
30s1 reps2 sets0 touches
View drill details →Step 4
Recovery - Butterflies
Exercise to rehab a groin strain at home: Sit with the soles of the feet together and gently move the knees up and down or hold the stretch comfortably.
30s12 reps2 sets0 touches
View drill details →Step 5
Recovery - Sumo Squats
Exercise to rehab a groin strain at home: Stand with a wide stance and toes slightly turned out, then squat down under control while keeping the knees aligned.
30s12 reps2 sets0 touches
View drill details →Step 6
Recovery - Side Straight Leg Raise
Exercise to rehab a groin strain at home: Lie down and lift the straight leg slowly while keeping the movement controlled and pain-free.
30s12 reps2 sets0 touches
View drill details →Step 7
Recovery - Copenhagen Plank Short Lever
Exercise to rehab a groin strain at home: Support the top knee on a bench or surface and hold a side plank position to activate the groin muscles.
20s1 reps2 sets0 touches
View drill details →Step 8
Recovery - Cossack Squats
Exercise to rehab a groin strain at home: Step into a wide stance and shift weight side to side, bending one knee while keeping the other leg straighter.
30s10 reps2 sets0 touches
View drill details →Step 9
Recovery - Adductor Flies
Exercise to rehab a groin strain at home: Open and close the legs in a controlled motion to activate the adductors and improve groin control.
30s12 reps2 sets0 touches
View drill details →Step 10
Recovery - Resisted Hip Adduction
Exercise to rehab a groin strain at home: Move the leg inward against resistance from a band, then return slowly to the starting position.
30s10 reps2 sets0 touches
View drill details →Step 11
Recovery - Copenhagen Plank Long Lever
Exercise to rehab a groin strain at home: Support the top foot or ankle on a bench and hold a side plank position to challenge the groin muscles.
20s1 reps2 sets0 touches
View drill details →Step 12
Recovery - Single Leg RDL
Exercise to rehab a groin strain at home: Balance on one leg, hinge at the hips, and lower the torso forward while keeping control through the standing hip and knee.
30s10 reps2 sets0 touches
View drill details →