Hip Exercises
Hip Adduction
Hip adduction draws the leg in towards the midline. The inner thigh muscles help stabilise the pelvis and knee, and adductor strength is important for groin injury prevention in sport.
What it does
The adductors work with the glutes to keep the pelvis balanced. Ball squeezes are a simple way to switch them on, and they often co-activate the pelvic floor.
You will often see it in our programmes for hip osteoarthritis, genu varum (bow legs) and knee osteoarthritis, and it features in our sports physiotherapy programmes.
How to do it
- Ball squeeze: lie on your back with knees bent and a small ball or folded pillow between your knees.
- Squeeze the ball for 5 to 10 seconds, then relax.
- Side-lying: lie on your side, top leg bent with the foot in front of the bottom knee.
- Lift the straight bottom leg a few centimetres, hold 2 seconds and lower.
How much
10 repetitions, 2 to 3 sets, once a day.
Common mistakes
- Squeezing so hard the groin hurts.
- Holding your breath.
Stop and check with us if
- You feel sharp groin pain, especially after sport.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Do adductors matter for footballers?
Can I do this after hip replacement?
Related treatments
Sports Physiotherapy
Injury recovery, performance rehab and return-to-play testing for athletes.
Learn more HipHip Osteoarthritis
Hip arthritis pain, stiffness and limping. Exercise is a first-line treatment, not a last resort.
Learn more KneeGenu Varum (Bow Legs)
Bow legs in toddlers and adults. Normal development, rickets checks and knee arthritis links.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.