Hip Adduction Squeeze / Supine / Isometric Adductors
This exercise strengthens the adductors by squeezing an object between the knees while lying on your back.
Instructions
- 1Lie on your back with a ball or towel between your knees.
- 2Squeeze the object firmly with your knees.
- 3Hold the squeeze for a few seconds.
- 4Release and repeat the squeeze.
- 5Repeat for the desired number of repetitions.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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About This Exercise
This exercise is particularly effective for addressing Hip Osteoarthritis, Adductor Strain/Tendinopathy, Hip Instability. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.