Adductor Ball Squeeze
A supine inner-thigh ball squeeze with three options shown in the video: steady hold, intervals, and a 1–2–3 ramp.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Primarily the adductor group (adductor longus, brevis, magnus, gracilis, pectineus). You may also feel deep hip stabilizers contributing to pelvic control.
Key Benefits
- Simple way to challenge inner-thigh strength and endurance
- Supports hip and pelvic control with minimal equipment
- Easy to scale intensity by squeezing harder or using a firmer object
- Fits well as a warm-up drill or early-stage strength option
If sharp pain ramps up quickly, scale back the effort and consider getting individualized guidance.
Equipment Needed
A slightly under-inflated volleyball works great, but any small ball, yoga block, pillow, or rolled towel can work. Softer objects often feel better early on; firmer objects can increase the challenge.
How to Perform the Adductor Ball Squeeze
- Lie on your back with knees bent and feet flat on the floor.
- Place the ball (or substitute) between your knees.
- Keep your pelvis level and breathe normally—no breath-holding.
- Squeeze the object with your inner thighs and keep the effort steady.
- Relax fully between efforts.
Three Options Shown in the Video
- Steady hold: a smooth, continuous squeeze for time
- Intervals: brief stronger squeezes with full rest between efforts
- 1–2–3 ramp: build effort from light → medium → hard, then relax and repeat
Pick the option that matches how you feel that day and your current training phase.
Common Mistakes to Avoid
- Holding your breath or tensing your neck/shoulders
- Letting one knee do all the work (aim for a symmetrical squeeze)
- Rushing without fully relaxing between efforts
- Arching your low back to “create” more squeeze
Related Adductor Exercises
Want more options and progressions? Visit the full Adductor Exercises category.
Frequently Asked Questions
How long should I hold the squeeze?
The video shows multiple timing options. Start with a comfortable hold and build up as tolerated.
Can I use something besides a volleyball?
Yes. Any small ball works well, and a pillow or rolled towel is a good substitute if you want a softer option.
Where should I feel this?
You should feel the inner thighs working. If symptoms spike quickly or feel sharp, reduce the effort and reassess.
When does this fit best in a workout?
It’s commonly used as a warm-up drill or a simple low-impact strength/endurance option for the inner thighs.
More exercises in this collection
Explore other videos in Adductor & Groin Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.