Adductor Ball Squeeze

Equipment
Pillow,Small Ball
BODY PART

Purpose

The adductor ball squeeze targets the muscles of the inner thigh. These muscles, known as the adductors, are important for hip and lower extremity stability during many daily activities.

If you don’t have a ball that fits between your knees, you can use a pillow or Pilates ring.

Set up

Begin lying on a mat with your knees bent and feet flat on the floor. Place a ball or pillow between your knees, then rest your arms down by your sides with your palms facing down.

Movement

Gently press your thighs towards each other, squeezing the ball or pillow. Hold for 10 seconds, then relax without letting the ball drop.

Tips

  • This is an isometric exercise, which means you are contracting the muscles but there is no major movement. To achieve this, make sure you are pressing equally with both legs.
  • Do not hold your breathe or tense your neck and shoulders – you should feel activation coming from the muscles of the inner thighs.
join us

Get early access

Join us and be among the first to experience our expert-curated exercise programs designed specifically for women with osteopenia and osteoporosis.
* We don't share your data. See our Privacy Policy
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!

Explore our exercises...

Single Leg Alternate Arm Reach to Floor

View exercise

Supine Alternate Toe Taps

View exercise

Eccentric Single Leg Bridge

View exercise

Modified Soup Bowl (Tai Chi)

View exercise

Single Leg Balance

View exercise