Seated Adductor Ball Squeeze

Small Ball


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.

Set up

Begin by sitting upright at the edge of a chair with your feet flat on the floor. Place a ball or pillow between your knees.


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


  • 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 breath or tense your neck and shoulders – you should feel activation coming from the muscles of the inner thighs.
  • If you don’t have a ball that fits between your knees, you can use a pillow or Pilates ring.
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