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Exercise overview
Training details
Adductors
Equipment
Medicine Ball
Sets × reps
2 × 10
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Lie face up with your knees bent, feet flat, and a small medicine ball centered between your lower inner thighs.
- 02Keep your pelvis level and brace your trunk lightly without holding your breath or arching your lower back.
- 03Press both thighs inward to compress the ball evenly without lifting your hips or rotating either leg.
- 04Hold the squeeze for five seconds while breathing normally and maintaining steady inner-thigh tension.
- 05Release the pressure gradually without dropping the ball, then reset and repeat.
Use this exercise in a plan