Adductor Squeeze Bridge

Hip
Written By David Song

ADDUCTOR SQUEEZE BRIDGE

This is a hip adductor strengthening exercise that is used to build knee and hip stability. Place a yoga block or foam roller between the knees and squeeze it with a high amount of effort while laying in crook position (on your back with knees bent). Place your feet about hip distance apart. While maintaining a strong squeeze, lift the pelvis off of the floor while maintaining a neutral spine. Hold for 2 seconds then lower the pelvis back down to the ground.

Muscles Involved:

  • Hip Adductors

    • Adductor Magnus

    • Adductor Longus

    • Adductor Brevis

  • Pectineus

  • Gracilis

Related Conditions:

  • Groin Strain

  • Hip Adductor Strain

  • Pes Anserine Bursitis

  • Knocked Knees / Genu Valgum

Exercise Equipment:

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