Anyone else wondered, “Why Do I Feel Burpees in My Groin?”
Burpees are without doubt a great exercise for muscle, strength, and conditioning.
But, they also happen to be an exercise that we all love to hate.
Let’s face facts, burpees are hard.
However, just to make matters worse, burpees can cause certain aches, pains, and even injuries.
And I’m sure there are many of you who typically feel burpees in your groin.
This can start off as a slight annoyance, but often it ends up being extremely painful.
So, what exactly is going on here?
Why Do I Feel Burpees in My Groin?
The main reasons you feel burpees in your groin is either that you’re not warming up correctly or you’re using static stretches as part of your warm up. The groin muscles, or adductors, don’t particularly like moving quickly, so it’s important to warm this area of the body up with adductor-related movements and dynamic stretching. Additionally, this could be a sign that you have weak adductor muscles if you regularly feel burpees in your groin. The most likely time you’ll feel your groin is when you bring your feet in from the push up position, so this could also be a sign of tight hip flexors.
1. You’re Not Warming Up Correctly
The number one cause of most injuries when we exercise has to be not warming up correctly.
Okay, perhaps you may not always suffer a debilitating injury, but I’m sure you’ve occasionally tweaked or strained a muscle.
Plus, you’ve probably heard it a million times before, but with good reason, always complete a thorough warm up before you start working out.
It doesn’t matter whether you’re going to hit the weights, do some running, or perform a variety of bodyweight exercises.
Your muscles will always be cold at the beginning of your workout.
By this I mean that they’re simply not ready for what you’re about to throw at them.
Regardless of what type of training you’re about to perform, I always think it’s a great idea to warm up the core, and then move outwards from there.
Basically, every single movement you make typically originates from the core, so get it warm and activated.
And when I say “move outwards from there”, you should work on each limb and the surrounding muscles.
A warm up shouldn’t have you sweating and breathing heavily, but you should definitely feel much “looser” than when you started.
2. You’re Performing Static Stretches Beforehand
Something else you should be wary of is performing static stretches as part of your warm up.
You certainly want to be increasing the mobility and flexibility of your muscles by stretching them as part of your warm up.
However, this is better done with dynamic stretches.
Basically, stretching the muscles while the body is in motion.
You could consider a bodyweight lunge to be a dynamic stretch.
In effect, you are stretching the quads, glutes, and hamstrings.
However, you’re also increasing their mobility by taking them through their full range of motion numerous times.
Static stretching, which is the type where you hold a stretch for 20-30 seconds, is best performed at the end of your workout.
What you’re doing here is stretching out the muscle and helping it to relax.
I’m sure you don’t need me to tell you that the last thing you want prior to performing burpees is cold and relaxed muscles.
This is simply asking for an injury to happen.
That being said, there may be times when you do need to perform static stretches as part of your warm up.
This is especially true if certain muscles feel very tight.
But, following a static stretch you should move onto dynamic stretches to once again increase mobility and prepare you for your workout.
3. You’re Bringing Your Feet in Incorrectly
The main time when you’ll feel your groin during burpees is when you’re bringing your feet back in from the push up position.
The groin area and the adductors are notorious for not liking quick movements.
This is especially true when it comes to jumping, swiftly changing direction, twisting, running, etc.
Basically, if your lower body makes a sudden movement there’s a good chance that it will involve your adductors.
So, in effect, when you bring your feet in from the push up position of the burpee you are jumping and changing direction.
Furthermore, as you fatigue you may find that you are bringing a twisting motion into play.
This is most often seen by your knees twisting outwards or your feet landing well apart from each other.
You should also be wary of landing on your heels.
Realistically, when you perform burpees you want to do so as one fluid movement, but obviously as you start to fatigue this becomes harder.
So, if you find that you aren’t landing correctly when you bring your feet in, it may be time to call an end to your set.
Then simply take adequate rest before you start your next set.
4. You Have Weak Adductor Muscles
Feeling your groin from burpees, or any exercise for that matter, could simply be a case of you having weak adductor muscles.
Most of us don’t typically go out of our way to specifically train the adductors.
However, they certainly have a great deal of involvement in many exercises.
In fact, it is actually the adductors that are stimulated most during squats.
Yes, obviously there is quad, glute, and hamstring activation whenever you squat, but it’s actually your adductors that are working hardest.
So much so, that adductor soreness from squats is often mistaken for the hamstrings.
So, it may be time for you to focus more on training your adductors and shoring up this potential weakness.
21 Inner Thigh Exercises – Adductor Variations,
5. You Have Tight Hip Flexors
Something else to consider with feeling your groin during burpees is your hip flexors.
In fact, quite often tight hip flexors can limit your mobility in many explosive and jump-based exercises.
This once again will typically become apparent as you bring your feet in from the push up position of the burpee.
You’ll generally find that you’re almost trying to protect your tight hip flexors, which unfortunately places additional strain on the adductors.
The hip flexors happen to be a small group of muscles, but they can have a massive impact on many exercises.
That being said, tight hip flexors can actually affect many of your daily activities, many of which may not even be exercise-related.
If you’re having trouble sleeping, circulatory issues, anxiety, digestive problems, and even a loss of sexual performance, these may all be attributed to tight hip flexors.
Test For Tight Hip Flexors
I hope you now understand why you feel burpees in your groin.
Firstly, and most importantly, you should ensure that you are properly warmed up prior to performing burpees.
You should also be wary of how you’re landing on your feet, especially when you bring them in from the push up position.
Finally, this could be a case of weak adductor muscles or tight hip flexors.
And now for another burpee-related problem, more specifically why burpees make you feel dizzy.
Hi, I’m Partha, the founder of My Bodyweight Exercises. I’m someone who’s been passionate about exercise and nutrition for more years than I care to remember. I’ve studied, researched, and honed my skills for a number of decades now. So, I’ve created this website to hopefully share my knowledge with you. Whether your goal is to lose weight, burn fat, get fitter, or build muscle and strength, I’ve got you covered.