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Adductor Squeeze - Ftiball

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Adductor Squeeze    


Primary Muscles:
 
Quadriceps (thighs)

quads muscles

SecondaryMuscles:
Hamstrings, Tranverse Abs 

Level of Difficulty: (6/10)    

Scale 6

Repetitions:  
     • 10-15 Reps - General toning 
  
 

Instructions 

  • 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

 

 

Adaptations

  • Reduce the amount of time the legs squeeze

Progressions  

  • 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