Adductor Ball Squeeze With Hip Flexion

In this video, Dr. Brian Damhoff demonstrates the Adductor Ball Squeeze with Hip Flexion—a simple, effective way to target the adductors while keeping the hips flexed (90/90 position). You’ll place a ball between the knees, squeeze inward, and hold isometrically.

🔥 Benefits of the Adductor Ball Squeeze with Hip Flexion:

• ✅ Targets adductors in a flexed hip position (more functional for daily life & sport)
• ✅ Reinforces pelvic control and groin strength
• ✅ Improves hip stability and prevents compensation
• ✅ Easy to scale with hold time or ball resistance
• ✅ Minimal equipment—do anywhere

📝 Exercise Details:
Exercise: Adductor Ball Squeeze with Hip Flexion
Difficulty Level: Beginner–Intermediate

🛠️ What You’ll Need:
✔ Small exercise ball, soccer ball, or firm pillow
✔ Flat surface

📅 When to Use This:
Perfect for warm-ups, groin rehab, injury prevention, or whenever you want adductor work in a hip-flexed position. Great for runners, hockey players, or anyone with recurring groin tightness.

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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.