Hip Strengthening – Hip Adduction or Groin Strengthening

Hip strength is important to avoid injury and hip pain, lower back pain, groin pain and knee pain. Try our simple hip adduction exercise to help strengthen your groin and hip area!

Here is a simple exercise to work on strengthening your hip and inner thigh (your adductor muscles). This very important for sports and running.


  • Lie on your side with your spine in neutral and head pulled back in line with your shoulders.
  • Your pelvis is stacked and neutral and we have the right foot on the ground in front of the left, only so you can maintain a pelvis in neutral.
  • You don’t want the knee falling forward or too much twist in the pelvis.
  • Then the bottom leg, we want to maintain straightness, a straight line all the way from the heel through to the hip.

Leg Lift

  • As you breathe out, think about lifting that bottom leg toward the ceiling
  • Try to maintain your pelvis neutral so you don’t allow the pelvis to shorten on the top waist.
  • Breathe out as you lift the bottom leg, breathe in lower down
  • Work to fatigue.

Sometimes this hip adduction exercise can be quite fatiguing, so you may only get 8 to 10 repetitions in before fatigue. Repeat two to three sets of 10 repetitions to start, and remember to do both sides. Try out more hip exercises here.