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hip and glute · beginner · bench, ball
Seated Adductor Squeeze
hip adductorsinner thighpelvic control
0.0s / 7.8s
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Hip Adductors
15%
Trans. Abdominis
10%
Quads
10%
Trans. Abdominis 10% — deep, not shown on the figure
Sets
2–3
Reps
5–8 squeezes
Hold
8 sec
Rest
30 sec
Desk- and post-op-friendly — the same isometric as the supine squeeze for anyone who can't lie down.