Pectineus

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

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