Ball Squeeze Adduction

Body region

• Legs

Muscles

Main

• Adductor Longus
• Adductor Brevis
• Adductor Magnus
• Gracilis

Helps

• Pectineus

Holds

• Rectus Abdominis
• Transversus Abdominis

Equipment

• Stability Ball

Technique

1. Lie on your back with knees bent and a stability ball between the knees, feet flat on the floor.
2. Squeeze the ball with your inner thighs and hold for a few seconds.
3. Release slowly without letting the ball escape; repeat.

Cues

• Keep the lower back relaxed against the floor.
• Squeeze firmly but breathe normally.

Common mistakes

• Holding the breath.
• Pushing the hips up off the floor.
• Squeezing so fast there is no hold.

Alternatives

• Side-Lying Hip Adduction
• Seated Hip Adduction Machine