Movement guide
Adductor brevis
A shorter, deeper adductor beneath adductor longus.
01
Ball adductor squeeze
Hip adduction · Soft ball
Also works
Adductor longus and magnus, gracilis, pectineus
How to perform +
Lie with knees bent and a soft ball between them. Squeeze gently, then release fully.
Keep breathing; avoid forceful squeezing or holding your breath.
Example volume · 2 sets × 6–10 holds of 3–5 sec