EPI / Exercise demonstration

Seated Adductor Ball Squeeze

A seated inner-thigh isometric exercise using a ball between the knees to build controlled adductor tension and pelvic stability.

Inner Thigh & GroinStrength · IsometricFree demonstration
Seated Adductor Ball Squeeze with a yellow exercise ball positioned between the knees

Original EPI video demonstration · Watch on YouTube ↗

01 / Overview

About this movement

The Seated Adductor Ball Squeeze is a simple way to train the inner thigh muscles without moving the hip through a large range. A seated setup allows you to focus on smooth squeezing effort, upright posture, and normal breathing. Effort is easy to adjust by changing how firmly you compress the ball.

02 / Technique

How to perform Seated Adductor Ball Squeeze

  1. Sit upright on a stable bench or chair, with your feet supported on the floor and your knees comfortably bent.
  2. Place a compressible ball between the knees or lower inner thighs, keeping the pelvis level and the torso tall.
  3. Gently squeeze both legs inward against the ball until the adductors are working at a manageable intensity.
  4. Maintain the squeeze while breathing steadily; avoid shifting the trunk or rocking the pelvis.
  5. Release smoothly, allow the muscles to relax, and repeat.
03 / Coaching cues

Make every rep count

  • Keep the feet grounded and the pelvis still rather than turning the squeeze into a whole-body effort.
  • Use a comfortable ball size that allows the knees and hips to stay aligned.
  • Breathe through every hold instead of bracing so hard that you hold your breath.
04 / Programming

How to use it

Begin with 2–3 sets of 5–10 squeezes, holding each for about 5–10 seconds with a relaxed release between efforts.

Movement note: If groin discomfort increases during the squeeze, lower the intensity or shorten the hold. Use individualized guidance for persistent groin pain or recent injury.
05 / Related exercises

Explore related exercises

Build on this movement with other free EPI exercise guides.

Adductor Ball Squeeze exercise thumbnailAdductor Ball SqueezeThe supine version of the ball squeeze, with different hold options.View exercise Adductor Swiss Ball Squeeze exercise thumbnailAdductor Swiss Ball SqueezeAnother squeeze option that uses a larger stability ball.View exercise
06 / FAQs

Common questions

Should I squeeze as hard as possible?

No. Start at a moderate effort that allows you to breathe normally and maintain consistent hip position.

How is this different from the lying adductor ball squeeze?

The adductor action is similar, but the seated position changes hip angle and support. Choose the version that feels comfortable and fits your program.

Educational exercise information only—not an individualized diagnosis or treatment plan. Adjust activity to your tolerance and seek an assessment for persistent or concerning symptoms.