Sideline Adductor Ball Squeeze
In this video, Dr. Brian Damhoff demonstrates the sideline adductor ball squeeze—a fun, effective way to fire up your adductors using any ball you have at home. You’ll lie on your side with knees bent, place the ball between your knees, and squeeze for 1–2 seconds (or longer sets like 10 seconds).
🔥 Benefits of the Sideline Adductor Ball Squeeze:
- ✅ Activates adductors in a supported position
- ✅ Improves groin strength and hip stability
- ✅ Enhances mind-muscle connection
- ✅ Flexible timing—short pulses or long holds
- ✅ Minimal equipment—use any ball
📝 Exercise Details:
Exercise: Sideline Adductor Ball Squeeze
Difficulty Level: Beginner
🛠️ What You’ll Need:
✔ Volleyball, soccer ball, basketball, or firm pillow
✔ Flat surface or mat
📅 When to Use This:
Great for warm-ups, activation drills, or rehab blocks—especially for runners, lifters, or anyone with weak or tight adductors. Perfect when you want a quick, fun way to wake up the inner thighs.
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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.