Hip - Adduction Squeeze

Physical Therapy First Demonstration of Hip - Adduction Squeeze

🧾 What you’ll see
Setup — Lie on your back in hook-lying (knees bent ~90°), feet hip-width, ribs stacked over pelvis, spine long. Place a ball/pillow/yoga block between the knees or mid-thighs. Hands rest by your sides. Maintain light abdominal tension and relaxed shoulders/jaw.
Adduction squeeze — Inhale to prepare. On a soft exhale, gently squeeze into the object (about 30–60% effort) while keeping the pelvis level and the low back quiet. Hold briefly, then release slowly back to neutral without losing alignment.
Reset — Re-stack ribs over pelvis, keep the knees aligned over the mid-foot, breathe quietly, and continue with smooth, controlled reps.

🎯 Coaching cues

“Thighs in, ribs down, jaw soft.”

Exhale on the squeeze; inhale to release.

Keep knees centered over mid-foot—avoid ankle roll-in/roll-out.

Pelvis still, spine long; avoid tucking or arching.

Feel adductors engage—not the hip flexors or neck.

💪 Why it helps

Builds adductor strength for groin resilience and change-of-direction sport demands.

Enhances lumbopelvic control by coordinating adductors with deep core/pelvic floor.

Supports knee tracking and may reduce medial knee stress during squats/lunges.

Useful in phased return from adductor strains and pubic-related groin pain (as tolerated).

📋 Step-by-step

Supine hook-lying; object between knees/mid-thighs; ribs stacked, spine neutral.

Light brace (“zip ribs to pelvis”) without breath-holding.

Exhale + squeeze to 30–60% effort; hold 3–5 sec.

Inhale + slow release for 3–5 sec maintaining alignment.

Re-check knee/foot line, pelvis level, and repeat for controlled reps.

⏱️ Dosage

2–3 sets × 8–12 squeezes

Holds: 3–5 sec (progress to 8–10 sec)

Frequency: 3–5×/week for strength/control; 2–3×/week for maintenance

Tempo: 1–2 sec to ramp up / 1–2 sec to ramp down—no bouncing.

⚡ Progressions

Bridge + squeeze: Lift hips while maintaining even pressure.

Dead bug + squeeze: Alternate arm/leg reach without pelvic drift.

Wall 90/90 + squeeze: Hips/knees at ~90° against a wall for greater core demand.

End-range holds: Add 2–3 slow breaths at peak squeeze.

⬇️ Regressions

Use a softer pillow/towel for comfort.

Decrease effort to 20–30%, shorten holds to 2–3 sec.

Perform seated with back support if supine is uncomfortable.

❌ Common errors

Over-squeezing (face/neck tension, breath-holding).

Knees collapsing with ankle pronation or feet drifting.

Posterior pelvic tuck or lumbar arching to “cheat.”

Painful groin pinching—scale back effort/range or modify setup.

🚨 Disclaimer
The exercise demonstration and all information in this video are for general educational purposes only and are not a substitute for individualized evaluation, diagnosis, or treatment from a licensed healthcare professional.
By following this exercise, you agree to:

Consult a qualified provider if you have or suspect an injury or medical condition.

Assume all risks associated with performing these movements.

Understand that viewing this video does not create a therapist–patient relationship with Physical Therapy First.

Stop immediately and seek medical advice if you experience pain, dizziness, shortness of breath, or other adverse symptoms.

https://physicaltherapyfirst.com