Adductor Ball Squeeze With Hip Flexion

Adductor Ball Squeeze with Hip Flexion

A 90/90 adductor squeeze variation that challenges inner-thigh strength while increasing demand on pelvic control and the trunk.

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Muscles Targeted

Primarily the adductor group (adductor longus, brevis, magnus, gracilis, pectineus). With the hips in 90/90, you’ll often feel more demand through pelvic stabilizers and the trunk as you keep position steady.

Key Benefits

  • Progresses a basic adductor squeeze by adding hip flexion and positional control
  • Great option for groin strength plus pelvic stability work
  • Easy to scale intensity by squeezing harder or changing hold duration
  • Fits well in warm-ups, early strength phases, or low-impact circuits
If sharp pain ramps up quickly, back off and consider getting individualized guidance.

Equipment Needed

A volleyball works great, but any small ball, pillow, or rolled towel can work. Inflatable balls provide accommodating resistance—squeeze harder, and they push back more.

How to Perform the Adductor Ball Squeeze with Hip Flexion

  1. Lie on your back and bring your hips and knees up into a 90/90 position.
  2. Place the ball (or substitute) between your knees.
  3. Keep your breathing steady and your pelvis controlled (avoid excessive arching).
  4. Squeeze the ball and hold the effort smoothly—no neck or shoulder tension.
  5. Relax fully between efforts.

Programming Options

  • 30-second steady squeeze
  • 3 rounds of 10 seconds hard squeeze + 10 seconds rest
  • Adjust hold time and squeeze intensity based on your goals and tolerance

Why This Variation Works

Raising the legs into 90/90 increases the challenge to the inner thighs while adding positional demand through the pelvis and trunk. Using a volleyball (or similar inflatable ball) gives you accommodating resistance—so it stays challenging as you get stronger.

When to Use It

This variation is useful for adductor strengthening, pelvic control work, and return-to-sport progressions. It also works well in warm-ups or integrated into strength circuits for runners and field-sport athletes.

Related Adductor Exercises

For more adductor strength and progression options, visit the full Adductor Exercises category.

Frequently Asked Questions

What should I feel during this exercise?

You should feel the inner thighs working. You may also notice the trunk and hips working to keep your position steady.

Do I have to use a volleyball?

No. Any small ball works well, and a pillow or rolled towel is a good substitute if you want a softer option.

How hard should I squeeze?

Start with a comfortable effort and build intensity over time. You can use a steady hold or short hard squeezes depending on your goal.