Adductor Squeeze Hamstring Slider
Exercise Overview
The adductor squeeze hamstring slider is an exercise that uses the inner thigh to stabilize the pelvis, hips and knees while using your hip extensor muscles to generate strength. Start by lying down on your back with your heels planted on slider discs or hand towels. Bend the knees to 90 degrees knee flexion. Squeeze a foam roller, yoga block, or a rolled up body towel between your knees or thighs. Keep the core braced to maintain a neutral spine and lift the pelvis up. Keep the feet hip distance apart. Create a bridge by raising your pelvis up until you reach neutral hip extension. Slide the feet out while maintaining a neutral hip position. Without flexing the hip, pull the heels back in towards your buttock to complete a single repetition.
