Adductor Squeeze Hamstring Bridge
Exercise Overview
The adductor squeeze hamstring bridge exercise is a strengthening exercise for the medial hamstrings. It uses a yoga block to allow the hip adductors to better stabilize the hips and knees. Start by lying down on your back on a padded surface. Place a yoga block or foam roller between the knees and squeeze it with your thighs. Bend the knees to greater than 90 degrees and keep the feet hip distance apart. Begin to lift the pelvis off of the ground by driving the heels into the ground. Keep the core braced to maintain a neutral spine. Continue to lift the hips until your thighs are aligned with your torso. Lower the body back down to the floor to complete a repetition.
Muscles Involved
HamstringssemitendinosussemimembranosusGracilisHip adductorsadductor longusadductor magnusadductor brevis
Related Conditions
hamstring strainpes anserine bursitishamstring tendinitiship adductor tendinitisgroin strainmechanical low back painMCL sprainmedial meniscus tearpatellofemoral pain syndrome
