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Level 1 | Adductor Squeeze

Jon Grayson

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How Often: x4 sets of 40 second holds. x2-3 times per day. Daily

Description: Lying on the floor/bed with a soft ball or cushion between your knees. Squeeze and hold the knees together as hard as possible. You can do this with the legs straight, or hips at 45 degrees, and 60 degrees.

Top Tip: Try varying the hip angle between sets to ensure you strengthen the whole muscle group.

Goal: Improve strength and reduce pain in the groin/adductor muscles