5 Exercises to Help Prevent Groin Hernias


Deadlifts, squats, barbell rows, and really any compounds are great for muscular hypertrophy and strength. This doesn’t go without saying that these exercises must be developed accordingly. Improper muscular development can make an individual more prone to inguinal hernias.



An inguinal hernia is a protrusion that surfaces in the groin region. The protrusion can take place when an internal organ, like the intestines, push through an individual’s abdominal wall and go into the inguinal canal. The inguinal canal is located just behind a male’s testicles, and it holds the spermatic cord for men, and it is attached to the uterus for women. The discomfort is felt in the groin area, thus it is often also referred to as a groin hernia. This type of hernia can occur in both sides, and for both genders. Males are more predisposed to developing groin hernias (Bendavid). Repairing inguinal hernias often require surgery, and even after surgery the patient develops a higher level of proneness to developing an inguinal hernia again. Thus rather than reacting to inguinal hernias, proactive action can be more effective (Bendavid). This can be done through the proper development of one’s core, which can aid your body in resisting the urge to overcompensate for a weak core, and essentially putting at risk a lifter’s inguinal regional (Bendavid).

Credits:Justin Grant

Implement the following exercises into your current abdominal regimen to minimize the likelihood of developing a groin hernia:

1.) Forearm Plank Hold

• Assume a plank position while holding yourself up with your toes and forearms. Hold this or 30 seconds and increase the time by 15 seconds every couple of weeks. Work your way up to holding the position for 3 minutes.

2.) Pushup Plank

• Start off by doing a push up. At the of the push up, turn to your right and balance the weight on your left hand. Open your right and to the sky and stack your right foot on the inside of your left foot to balance yourself. Revert to the plank position, and then do another pushup. Repeat this for several repetitions.

3.) Plank Knee Cross

• Hold the regular forearm plank position. Once you are in the position, bring your right knee towards your left elbow. You should feel a burn when you do this, as you will be contracting your core. Return your right knee to its original spot so you can be in the forearm plank position again. Repeat this with your other knee. Do this for 10-12 repititions.

4.) Glute Plank

• Balance yourself on your forearms and lift your left leg off of the floor. Move your left leg over your right foot, and then return your left leg to its original position. Do this 10-12 times and then switch sides.

5.) Bridges

• Lay on your back with your knees bent. Press your hips up towards the ceiling, while leaving your neck and shoulders on the floor. Hold this for at least 30 seconds. Build this position up to several minutes. You will feel the burn in your posterior chain and your core.

Bendavid, Robin. Abdominal Wall Hernias: Principles and Management. Springer, 2001.

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