The adductor ball squeeze works the muscles on the inside of your thigh (adductors) without moving the hip. You lie on your back with your knees bent and a soft ball between them, squeeze the ball, hold, then let go. It is a common early exercise in programs for groin and hip problems.

How to do the adductor ball squeeze

Lie on your back on a firm bed or mat. Bend both knees and put your feet flat, about hip width apart. Fold your arms across your chest or rest them by your sides.
Place a soft ball between your knees. A firm pillow folded in half works if you do not have a ball.
Let your back and shoulders relax onto the bed and breathe normally.
Squeeze the ball with your knees, using the muscles on the inside of your thighs. Hold the squeeze for several seconds and keep breathing.
Slowly let go, rest for a moment, and repeat.

What you should feel

A firm tightening along the inside of both thighs, up toward the groin. Nothing should pinch at the front of the pelvis.

Common mistakes

Squeezing as hard as you can from the first rep. Start with a moderate squeeze and build up only if it stays comfortable.
Holding your breath while you squeeze.
Lifting your hips or arching your back to push harder. Only the knees press in.

How often

A common start is holds of 5 to 10 seconds, repeated 5 to 10 times, once or twice a day. Your physio will adjust this to you.

Stop and check with your physio if

You feel sharp pain in the groin or over the pubic bone at the front of the pelvis.
Groin pain builds during the holds or is worse the next morning.

From the clinic

The voice guide mentions straight legs. Follow the video: knees bent, feet flat and the ball between your knees, which is the usual way to do this exercise. You can also do it sitting on a firm chair with the ball between your knees.

Pregnant, or have pain over the pubic bone at the front of your pelvis? Squeezing the inner thighs puts effort through that joint, so check with your physio before you start. If you are pregnant and past the first three months, check with your physio before exercising flat on your back. The sitting version is often the better choice.

If you have had a hip replacement or other hip surgery, get the go-ahead from your surgeon or physio before you try the adductor ball squeeze. Some operations limit this kind of work for the first months, so the timing depends on your surgery. The ball keeps your knees apart, so your legs do not cross the middle of your body. Once simple squeezes are easy, side lying hip adduction works the same muscles through a movement.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Adductor ball squeeze