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Hip Adductor Ball Squeeze in Supine

A gentle exercise done lying on your back with a soft ball between your knees. Squeezing the ball works the inner-thigh muscles while your body stays still.

Hip Adductor Ball Squeeze in Supine

How to Perform

Step 1 for Hip Adductor Ball Squeeze in Supine exercise1

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Rest your arms by your sides with your palms facing down.

Step 2 for Hip Adductor Ball Squeeze in Supine exercise2

Place a small, soft ball between your knees. Keep your head, back and hips resting on the mat.

Step 3 for Hip Adductor Ball Squeeze in Supine exercise3⏱ Hold 10s

Breathe out as you gently squeeze the ball with both knees, using equal pressure from each side. Hold for 10 seconds and keep breathing slowly. Keep your feet on the floor and your neck and shoulders relaxed.

Step 4 for Hip Adductor Ball Squeeze in Supine exercise4

Slowly release the squeeze, keeping the ball between your knees. Rest briefly.

🔁 Repeat this exercise 5 times

Watch the Exercise

Muscles Targeted

Adductor Longus

This inner-thigh muscle brings the thigh toward the body's centre. It works as the knees gently press into the ball.

Adductor Brevis

This short inner-thigh muscle brings the thigh inward. It joins the other adductors during the steady squeeze.

Adductor Magnus

This large inner-thigh muscle adds inward pressure. It works during the hold without a large hip movement.

Gracilis

This thin inner-thigh muscle brings the thigh inward. It contributes to the squeeze and helps control the leg.

Helpful For

Inner-thigh weakness

Gently loads the muscles that bring the legs together. Adjust pressure to match your strength and comfort.

Adductor muscle strain

A light squeeze may suit recovery when the injured muscle tolerates it. Follow guidance on effort and timing without squeezing through pain.

Adductor tendinopathy

May provide early, controlled tendon loading. Follow a guided plan to set the effort and progress beyond this squeeze.

Benefits

  • Builds inner-thigh strength.
  • Helps the inner-thigh muscles hold a steady contraction.
  • Trains both legs to squeeze with equal pressure.
  • Works the inner thighs in a supported position without standing.

Precautions

  • Use a soft ball and gentle pressure. Do not squeeze as hard as you can.
  • Keep breathing during the hold. Do not hold your breath.
  • Reduce the pressure or stop if pain increases. Seek advice if symptoms stay worse later that day or the next day.
  • Ask your physiotherapist before starting after a recent groin injury or hip surgery, and follow any movement restrictions.

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