Adductor Swiss Ball Squeeze
In this video, Dr. Brian Damhoff demonstrates the Adductor Swiss Ball Squeeze—a simple yet highly effective exercise to strengthen your inner thighs (adductors) and improve hip stability. Using a Swiss ball, you’ll perform controlled squeezes or isometric holds to target the muscles that help stabilize your pelvis and knees during movement.
🔥 Benefits of the Adductor Swiss Ball Squeeze:
- ✅ Strengthens the adductors for better hip and knee alignment
- ✅ Helps with groin rehab and injury prevention
- ✅ Improves lower body stability for athletes and active individuals
- ✅ Can be performed anywhere with minimal equipment
📝 Exercise Details:
Exercise: Adductor Swiss Ball Squeeze
Target: Hip adductors (inner thigh muscles)
Difficulty Level: Beginner to Advanced (adjust hold time or reps)
Equipment: Swiss ball (or similar soft stability ball)
🛠️ What You’ll Need:
✔ Swiss ball: I use this one in the video
✔ Flat surface to lie on
✔ Optional mat for comfort
📅 When to Use This:
Great for groin rehab, lower body warm-ups, or supplemental strength work. Ideal for runners, field sport athletes, hockey players, and anyone needing stronger, more stable hips.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.