Adductor squeeze with ball

Purpose of the exercise

Focuses on strengthening and activating the hip adductors. Improves pelvic stability and muscle balance between inner and outer thigh. Supports injury prevention in groin pain and sports movements with side loading.

Supplies

• Soft ball or cushion

• Matt or flat surface

Starting position

1. Lie supine or sit upright

2. Place the ball between the knees

3. Knees bent at about 90 degrees (when supine)

4. Feet flat on the ground

5. Core slightly tightened

6. Pelvis neutral

Implementation

1. Squeeze the ball together between the knees in a controlled way

2. Actively tighten the inner leg muscles

3. Hold tension with controlled breathing

4. Relax slowly and in a controlled manner

5. Maintain neutral posture throughout the exercise

Points of interest

✓ Keep pelvis stable
✓ Core slightly tightened
✓ Squeeze controlled without jerking
✓ Breathe calmly during tightening
✓ Move within a pain-free range

✗ Excessive pelvic tilt
✗ Holding tension in shoulders or neck
✗ Squeezing too hard without control
✗ Ignoring pain in groin or hip

When this exercise?

The adductor squeeze with ball is used to achieve targeted activation and strength building of the hip adductors. The exercise is very suitable in early phases of rehabilitation for groin problems, when controlled and low load is desired.

In addition, this exercise can be used preventively in athletes who perform a lot of lateral movements or changes of direction. Due to the well-dosed load, the exercise is applicable in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.