Movement guide
Pectineus
A short upper-inner-thigh muscle assisting hip adduction and flexion.
01
Ball adductor squeeze
Hip adduction · Soft ball
Also works
Other adductors, gracilis
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
02
Standing resisted march
Hip flexion · Light band
Also works
Iliopsoas, rectus femoris, sartorius
How to perform +
With support for balance and a light band at your foot, lift one knee toward hip height. Lower slowly.
Keep your pelvis level and avoid leaning backward.
Example volume · 2–3 sets × 8–12 / side