Adductor Ball Squeeze
In this video, Dr. Brian Damhoff demonstrates the Adductor Ball Squeeze—a simple, effective way to target the adductors and reinforce clean hip adduction without compensating through the pelvis or low back. You’ll place a ball between the knees, drive inward, and hold isometrically.
🔥 Benefits of the Adductor Ball Squeeze:
- ✅ Targets adductors and deep hip stabilizers
- ✅ Reinforces pelvic control and groin strength
- ✅ Improves single-leg stability and balance
- ✅ Easy to progress with ball size or hold time
- ✅ Minimal equipment—do anywhere
📝 Exercise Details:
Exercise: Adductor Ball Squeeze
Difficulty Level: Beginner–Intermediate
🛠️ What You’ll Need:
✔ Small exercise ball, soccer ball, or firm pillow
✔ Flat surface (floor or bench)
📅 When to Use This:
Great for warm-ups, hip activation, injury prevention, or return-to-sport progressions when you want time-under-tension in adduction. Ideal for runners, soccer players, or anyone with groin tightness or weakness.
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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.