How can I fix a weak groin

[JeromeWeinberg]

Whenever I squat, my groin is by far the most sore. I sometimes have to wait up to 5 minutes for the soreness to go down in between sets before I can squat, even though my quads/hams/glutes/etc feel fine within 3 minutes or less. How can I strengthen my groin so it doesn't become as sore anymore? Thanks for any help.

[Diana Meeque]

do you do any stretching?

[JeromeWeinberg]

do you do any stretching?

I do plenty. Foam roll and dynamic stretching pre workout, static stretching and extensive foam rolling post workout.

inb4 OP is an idiot and is afraid to static stretch pre-lifts. I know that static stretching can help achieve range of motion and flexibility and whatnot with lifts, but that's not much of an issue right now. Maybe it is with my groin though, and all I need to do is some static groin stretching pre-lift.

[bobjenkins777]

I do plenty. Foam roll and dynamic stretching pre workout, static stretching and extensive foam rolling post workout.

inb4 OP is an idiot and is afraid to static stretch pre-lifts. I know that static stretching can help achieve range of motion and flexibility and whatnot with lifts, but that's not much of an issue right now. Maybe it is with my groin though, and all I need to do is some static groin stretching pre-lift.

Op is not an idiot because he's found a weakness and taking measures to correct it which is alot more than I can say for other people.

You can try some ankle sled dragging by tieing it to your right ankle and walking sideways to left or vice versa. Would be ggood to do on off days to get blood flowing

And are you squatting everyday like your avatar say? Maybe they need a break lol

[UPAJudge]

Low box squats, pause squats, one legged leg press done deep.

[Diana Meeque]

I do plenty. Foam roll and dynamic stretching pre workout, static stretching and extensive foam rolling post workout.

inb4 OP is an idiot and is afraid to static stretch pre-lifts. I know that static stretching can help achieve range of motion and flexibility and whatnot with lifts, but that's not much of an issue right now. Maybe it is with my groin though, and all I need to do is some static groin stretching pre-lift.

hm...well, how long have you been squatting? what kind of sets (rep range, tempo) are you doing that make your groin sore for 5 minutes after the set? and how often are you squatting?

[JeromeWeinberg]

Op is not an idiot because he's found a weakness and taking measures to correct it which is alot more than I can say for other people.

You can try some ankle sled dragging by tieing it to your right ankle and walking sideways to left or vice versa. Would be ggood to do on off days to get blood flowing

And are you squatting everyday like your avatar say? Maybe they need a break lol

Thanks for the input. I don't actually squat on a daily basis, lol. I squat 3x a week (currently on SS).

Low box squats, pause squats, one legged leg press done deep.

Thank you for the feedback.

hm...well, how long have you been squatting? what kind of sets (rep range, tempo) are you doing that make your groin sore for 5 minutes after the set? and how often are you squatting?

I started squatting/lifting in general on August 1st. I do 3 sets of 5 reps. I rest between 5 seconds between each rep. I squat 3x a week (Mon, Wed, Fri).

[Danielwik]

I do plenty. Foam roll and dynamic stretching pre workout, static stretching and extensive foam rolling post workout.

inb4 OP is an idiot and is afraid to static stretch pre-lifts. I know that static stretching can help achieve range of motion and flexibility and whatnot with lifts, but that's not much of an issue right now. Maybe it is with my groin though, and all I need to do is some static groin stretching pre-lift.

I think your on the right path OP just need to stretch your groin and roll it if you can.

[JeromeWeinberg]

I think your on the right path OP just need to stretch your groin and roll it if you can.

Yeah, I just tried a few different static stretches for my lower body in general. I think I'll start static stretching on off days. Anymore advice would be greatly appreciated though.

[Diana Meeque]

Thanks for the input. I don't actually squat on a daily basis, lol. I squat 3x a week (currently on SS).


Thank you for the feedback.



I started squatting/lifting in general on August 1st. I do 3 sets of 5 reps. I rest between 5 seconds between each rep. I squat 3x a week (Mon, Wed, Fri).

in that case i'd just give it more time. you're really new to lifting and you're squatting 3x a week so it makes sense that you'd be sore. just keep plugging away. if you want you can start doing static stretches a few hours before your workout or just whenever you have some free time/nothing better to do.

BUT if you have any videos of you squatting/what your squat form looks like, you should post it up here so we can see if you're doing anything that might make the soreness more exaggerated (5 minutes is a pretty long time, but then again i don't even remember what it's like to be new to lifting lol).

[JeromeWeinberg]

in that case i'd just give it more time. you're really new to lifting and you're squatting 3x a week so it makes sense that you'd be sore. just keep plugging away. if you want you can start doing static stretches a few hours before your workout or just whenever you have some free time/nothing better to do.

BUT if you have any videos of you squatting/what your squat form looks like, you should post it up here so we can see if you're doing anything that might make the soreness more exaggerated (5 minutes is a pretty long time, but then again i don't even remember what it's like to be new to lifting lol).

Here's a video of me squatting on Friday. From what I can tell the form is O.K., just a bit more forward knee travel than I'd like (as well as some unintentional cutting off of depth on a few reps). I'm going to keep trying to sit back as much as possible to fix that though.

[bobjenkins777]

Have you tried the stretch where you assume the wide stance squat position at the bottom. Then put your palms together and put elbows inbetween knees and push out with elbows

Works great for me

[JeromeWeinberg]

Have you tried the stretch where you assume the wide stance squat position at the bottom. Then put your palms together and put elbows inbetween knees and push out with elbows

Works great for me

Yes, I actually do it each morning when I remember to on workout days (I lift around 6 PM).

[bobjenkins777]

Here's a video of me squatting on Friday. From what I can tell the form is O.K., just a bit more forward knee travel than I'd like (as well as some unintentional cutting off of depth on a few reps). I'm going to keep trying to sit back as much as possible to fix that though.

Watched the video and can see your torso folling forward and slightly doing a good morning. Just a tip do some exercises to strengthen lower back or when you start adding a few more lbs this will limit your squats

(And wow did I just butcher the spelling of "falling" badly...)

[JeromeWeinberg]

Watched the video and can see your torso folling forward and slightly doing a good morning. Just a tip do some exercises to strengthen lower back or when you start adding a few more lbs this will limit your squats

(And wow did I just butcher the spelling of "falling" badly...)

Thanks for pointing that out. I was aware of this after the lift and felt it happen during the lift. I don't necessarily think it's a result of lower back being weak though, I think I was just overambitious and used that hip drive much too fast. I'm going to focus on keeping my chest up and back tight though for sure, and obviously continue deadlifting.

[moetstylesbrah]

Here's a video of me squatting on Friday. From what I can tell the form is O.K., just a bit more forward knee travel than I'd like (as well as some unintentional cutting off of depth on a few reps). I'm going to keep trying to sit back as much as possible to fix that though.

step 1. loose the belt, unless you got back problems or something.. it takes the load of your core..

step 2. control your torso, strengthen your core if you need to.. ab exercise and goodmorning for your lower back

step 3. lose the belt on your deadlift too, for same reasons as above..

[jdyqf]

Whenever I squat, my groin is by far the most sore. I sometimes have to wait up to 5 minutes for the soreness to go down in between sets before I can squat, even though my quads/hams/glutes/etc feel fine within 3 minutes or less. How can I strengthen my groin so it doesn't become as sore anymore? Thanks for any help.

I have the same problem. However, I already stretch before every workout pretty thoroughly. All I did was narrow my stance up, and started squatting that way. I like that squat type better anyways.

[djo90]

step 1. loose the belt, unless you got back problems or something.. it takes the load of your core..

step 2. control your torso, strengthen your core if you need to.. ab exercise and goodmorning for your lower back

step 3. lose the belt on your deadlift too, for same reasons as above..

pls go

[BEhave]

Your groin isn't weak. It's probably just tight. I injured mine a while ago. My glutes were weak and my groin muscles had to take on the slack of my glutes not activating properly. The groin muscles act as extensors of the knee at a certain point, your glutes are hip extensors. When the glutes don't work properly, the hamstring and adductors can get inured (torn/pulled).

Do some glute activation work before lower body lifting (look it up in youtube) and really focus on squeezing your ass when you squat and deadlift.

[JeromeWeinberg]

Your groin isn't weak. It's probably just tight. I injured mine a while ago. My glutes were weak and my groin muscles had to take on the slack of my glutes not activating properly. The groin muscles act as extensors of the knee at a certain point, your glutes are hip extensors. When the glutes don't work properly, the hamstring and adductors can get inured (torn/pulled).

Do some glute activation work before lower body lifting (look it up in youtube) and really focus on squeezing your ass when you squat and deadlift.

Thanks for the info. I'm looking up some of these now. I'll definitely try keeping my glutes tight when I squat and deadlift. I recently began doing it while benching and it made a world of a difference (benching 145 without glutes being tight felt like a mountain, but 150 with tight glutes was the easiest thing on earth).

[Austere]

More stretching, more warmup sets are what helped me with this issue.

[YoBigFatMomma]

Usually if adductors are weak your knees would come in when squatting or deadlifting. I didn't see that in your video so maybe its not a weakness. Anyway unless your form is ****ed and you can't fix it you shouldn't do any assistance work on SS, just focus on setting PR's 3 times a week, which gets hard enough.

[BEhave]

More stretching, more warmup sets are what helped me with this issue.

this always helps

[JeromeWeinberg]

Usually if adductors are weak your knees would come in when squatting or deadlifting. I didn't see that in your video so maybe its not a weakness. Anyway unless your form is ****ed and you can't fix it you shouldn't do any assistance work on SS, just focus on setting PR's 3 times a week, which gets hard enough.

Thank you for your input. While I do always make sure to prioritize whatever big 3 lifts I am doing for the day, I don't see a single thing wrong with doing a bit of assistance work afterward (maybe 2x8 dips, or pull ups, or bicep curls) as long as I feel fine. Obviously if I haven't eaten or slept well, I'm not about to go for 3 PRs and then try to do unnecessary assistance work.

[Longo118]

Adductor/Abductor helped my problem

[clorox_me]

groin's a hard area to foam roll...

do this OP, get a good rolling pin (wooden or stainless), sit down on the edge of a chair, and roll the crap out of the inside of your leg. This is by far the best and easiest way to get this area... i do it all the time.

[JeromeWeinberg]

step 1. loose the belt, unless you got back problems or something.. it takes the load of your core..

step 2. control your torso, strengthen your core if you need to.. ab exercise and goodmorning for your lower back

step 3. lose the belt on your deadlift too, for same reasons as above..

I read somewhere that the belt doesn't take the load off my core. Regardless, I only wear it for my heavy sets to help create stability, but never for my warm ups.

groin's a hard area to foam roll...

do this OP, get a good rolling pin (wooden or stainless), sit down on the edge of a chair, and roll the crap out of the inside of your leg. This is by far the best and easiest way to get this area... i do it all the time.

Thanks for the idea. Will do.

[DetKimble]

if you are trying to strengthen your groin area try some sumo pulls and adduction exercises.

i used to have groin pain too, but stretching seemed to help