Exercises

Adductor pillow squeeze

Press a pillow between your knees while your body stays supported on the mat.

Supine adductor squeeze with bent knees, feet flat and a small cushion between the knees; hips remain on the mat.

No equipment · Pillow and mat

Source: Wellen · Adductor Ball Squeeze

Step by step

  1. Lie on your back with knees bent and feet flat.
  2. Place a folded pillow between your knees; rest your arms beside you.
  3. Press inward evenly with both knees and hold briefly, breathing steadily.
  4. Release the pressure slowly without dropping the pillow.

Common mistakes

  • Pressing mainly with one leg.
  • Lifting the hips or holding your breath.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.