# Ball Squeeze Adduction

URL: https://heatsy.app/ex/ball-squeeze-adduction

Also known as: Ball Adductor Squeeze, Inner Thigh Ball Squeeze, Stability Ball Squeeze, Swiss Ball Adductor Squeeze

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](https://heatsy.app/ex/side-lying-hip-adduction)
- [Seated Hip Adduction Machine](https://heatsy.app/ex/seated-hip-adduction-machine)