Nudging u to better health


          Follow Me on Pinterest     

Adductor Squeeze - Ftiball

  Favourite Add to favourites  Print Print this page

Adductor Squeeze    

Primary Muscles:
Quadriceps (thighs)

quads muscles

Hamstrings, Tranverse Abs 

Level of Difficulty: (6/10)    

Scale 6

     • 10-15 Reps - General toning 


  • Lie on your back with your legs bent and feet either side of the ball
  • Place your hands on the back of your thighs
  • When ready extend your legs so that your feet move up towards the ceiling
  • Once you legs are extended, begin to squeeze  the inner thighs into the ball for approximately 2 seconds
  • Gently lower the legs back to the starting position 

Teaching Points 

  • Do not lock the knee joint
  • Keep the upper body still




  • Reduce the amount of time the legs squeeze


  • Keep as little contact as possible between your feet and the ball
  • Use a larger and heavier ball
  • Don't let the ball touch the ground inbetween each repetition