Adductor Ball Squeeze with Hip Flexion Exercise

The adductor ball squeeze with hip flexion is a dynamic exercise designed to strengthen both your adductors and hip flexors. This exercise is excellent for enhancing lower body stability and strength, making it a valuable addition to any fitness routine.

How to Perform the Adductor Ball Squeeze with Hip Flexion:

  1. Starting Position: Lie on your back with your knees bent and your legs at a 90/90 position. Place a ball between your knees.
  2. Execution:
    • Squeeze the ball with your knees, engaging your inner thigh muscles.
    • Repeat the movement.


  1. Static Hold: Squeeze the ball and hold the bridge position for up to 30 seconds. This helps build endurance in both the adductors and hip flexors.
  2. 3×10 seconds: Perform 3 rounds of 10-second squeezes and 10-second relaxations. This variation enhances muscular endurance and strength.

Benefits of the Adductor Ball Squeeze with Hip Flexion:

  • Strengthens Multiple Muscles: Targets the adductors, hip flexors, glutes, and core, providing a comprehensive lower body workout.
  • Enhances Hip Stability: Improves hip stability and alignment, reducing the risk of injuries.
  • Functional Strength: Boosts functional strength essential for everyday activities and athletic performance.
  • Versatility: Can be performed anywhere with minimal equipment, making it easy to incorporate into any workout routine.

Tips for Effective Performance:

  • Controlled Movement: Focus on controlled movements to maximize muscle engagement and prevent injury.
  • Consistent Breathing: Maintain a steady breathing pattern to enhance muscle activation and endurance.
  • Proper Alignment: Ensure your back remains neutral, especially during the hip lift, to avoid lower back strain.
  • Gradual Progression: Start with basic holds and lifts, gradually increasing the duration and intensity as your strength improves.

Integrate the adductor ball squeeze with hip flexion into your regular exercise routine to improve your lower body strength and stability. For more exercises and detailed guidance, visit our Exercise Library.