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Exercises / Thigh & knee

3D athlete for the adductor squeeze (isometric)

Adductor squeeze (isometric)

  • Strength
  • Thigh & knee
  • Ball or folded pillow

Squeezing a ball between the knees. 45° hip flexion gives the highest adductor activity and pressure; also used as a test.

Also called ball squeeze, adductor squeeze test, isometric hip adduction.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Common clinical dose: 5-10 × 5-10 second holds at a tolerable effort.

Start: Supine, hips at 45° flexion, knees bent

Steps

  1. Lie on the back with hips at about 45° and knees bent, a ball between the knees.
  2. Squeeze the ball as hard as comfortable and hold.
  3. Relax fully between repetitions.

Cues

  • Build pressure gradually
  • Keep breathing

Common mistakes

  • Lifting the pelvis
  • Holding the breath

Used for

Evidence (2)

Harder

References (3)
  1. Delahunt E, Kennelly C, McEntee BL, Coughlan GF, Green BS. Man Ther. 2011;16(5):476-480. The thigh adductor squeeze test: 45° of hip flexion as the optimal test position for eliciting adductor muscle activity and maximum pressure values
  2. Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
  3. Serner A, Jakobsen MD, Andersen LL, Hölmich P, Sundstrup E, Thorborg K. Br J Sports Med. 2014;48(14):1108-1114. EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries